Ingredients
2 boneless, skinless chicken breasts
50g/1¾oz garlic and herb soft cheese
1 clove garlic, crushed
1 tablespoon fresh parsley, chopped
1 tablespoon plain flour, seasoned
1 egg, beaten
25g/1oz fresh white breadcrumbs
2 teaspoons olive oil
Instructions
Preheat the oven to 200ºC/400ºF/gas mark 6.
Make a slit along one side of each of the chicken breasts, to form a pocket, making sure you don?t cut all the way through.
Mix together the cheese and garlic and divide between the chicken pockets.
Close the chicken pockets and secure with a cocktail stick.
Dip each chicken piece in flour, then egg, then breadcrumbs and place on a non-stick baking sheet. Drizzle over the oil then bake for 20-25 minutes until the chicken is cooked through and the filling is beginning to ooze out.
Serve with potatoes and vegetables or salad.

Ingredients
225g/8oz eliche pasta
40g/11/2oz sun-dried tomatoes and 2 tablespoon of their oil
1 anchovy fillet
1 tablespoons capers
2 tablespoon fresh parsley
Instructions
Cook the pasta according to the pack instructions. Drain.
Meanwhile, place all the remaining ingredients into a blender or food processor and blend for 30 seconds until combined but still retaining a little texture
Stir the sauce through the pasta and serve with salad or vegetables.

Ingredients
1 teaspoon olive oil
1 small onion, finely chopped
1 clove garlic, crushed
2 boneless, skinless chicken breast, cubed
225g/8oz risotto rice
1 litre/13/4 pints hot chicken stock
1 x 100g pack asparagus spears, halved
150g/51/2oz frozen peas
2 tablespoons parmesan
2 tablespoons freshly chopped parsley
salt and freshly ground black pepper
Instructions
Heat the oil in a large non-stick frying pan, add the onion and garlic and fry for 1 minute. Add the chicken and continue to fry for 2-3 minutes.
Stir in the rice and coat with the oil. Gradually add the hot stock, stirring continuously, allowing each addition to be absorbed before adding the next.
Stir in the asparagus and peas with the last addition of stock and continue to cook. The whole cooking process should take about 20 minutes and the rice should be ‘al dente’.
Stir through the parmesan and parsley, season well and serve with salad and wholemeal or granary bread.

Ingredients
6 pieces skinless salmon fillet approx 125g (41/2oz) each

for the marinade:
2 tablespoons soy sauce
2 teaspoons sesame oil
pinch chilli flakes
1 teaspoon fresh ginger, grated
2 teaspoons runny honey

for the garnish:
1 tablespoon fresh chopped coriander
4 spring onions, shredded

Instructions
Place all the marinade ingredients in a non-metallic bowl and stir well.
Add the salmon fillets and coat in the marinade and set aside for the flavours to infuse.
Cook for 3–4 minutes on each side over a medium heat, brushing from time to time with any remaining marinade.
Scatter over the coriander and spring onions before serving

3 1/2 lb spaghetti squash, 1 medium
1 cup broccoli flowerets, fresh
1 cup zucchini, small, sliced
1 cup mushrooms, fresh, sliced
1 cup carrot, sliced
1 clove garlic, small, crushed
3/4 tsp reduced calorie margarine, melted
1 tbsp skim milk
1/2 cup part skim ricotta cheese
1 tbsp parmesan cheese
1/2 tsp imitation butter flavoring
1/4 tsp salt
1/2 tsp italian seasoning
1/8 tsp coarsely ground pepper

Recipe Preparation

Wash squash; cut in half lengthwise and discard seeds. Place squash,
cut side down, in a Dutch oven; add 2 inches water. Bring water to a
boil, cover and cook 20 minutes or until squash is tender.

Drain squash and cool. Using a fork remove spaghetti-like strands.
Measure 3 cups of strands; set aside. Remove remaining strands for
other use.

Steam vegetables 5 to 7 minutes or until crisp-tender; drain well.
Combine squash strands and vegetables, tossing gently. Cover to keep
warm; set aside.

Saute garlic in margarine in a small saucepan; remove from heat. Add
milk, cheese, buter flavoring, and seasonings to saucepan. Cook over
low heat, stirring constantly, until mixture is hot (do not boil).
Spoon cheese mixture over vegetable mixture, tossing gently. Food
Exchanges per serving: 1 food exchange + some free vegetables, 1/2
high-fat meat + 1/2 fat exchanges…. {I found this on the cooking
echo, it sounded sooo good! It may be worth trying out as soon as I
can convience “Bert” that squash is good for you and yours.;-) which
is the reason why I put it in my diabetic recipes file}

Ingredients
1.5kg (3lb 2oz) King Edward or Maris Piper potatoes, peeled
2 tbsp olive oil
3 tbsp coriander pesto
150ml (1/4pt) fromage frais
Method
To start preheat the oven to 200°C/400°/gas 6. Pour the olive oil into a large roasting tin and place it in the oven to heat up.
Next cut the potatoes into bite-sized chunks and bring them to boil in large pan. Simmer for 7 minutes.
Drain the potatoes and return them to the pan. With the lid on the pan shake the potatoes to roughen the edges, this will give them a lovely crispy coating.
Next add the coriander pesto and toss until evenly covered.
Carefully add the potatoes to the hot roasting tin and spoon over the pesto sauce. Return the tin of potatoes to the oven for 45-50 mins, turning once or twice during cooking, until crisp

Ingredients
300g sprouts
50g butter
125g unsmoked bacon, chopped
2 cloves garlic, crushed
Method
Cook the sprouts in boiling water until just cooked.
Heat the butter in a large saucepan. Add the chopped bacon and fry for 2-3 mins.
Add 2 crushed cloves of garlic and fry for a further minute.
Add the cooked sprouts and cook for 2-3 mins until the sprouts begin to colour. S

Ingredients
The soup may be frozen without the single cream. Pack the soup into a suitable container and freeze it for up to 3 months. Reheat the soup and stir in the cream just before serving.

4tbsp butter, softened
1 large onion, peeled and chopped
450g (15oz) carrots, peeled and chopped
2 large parsnips, peeled and chopped
1 level tbsp freshly grated root ginger
1 level tsp finely grated orange rind
600ml (1 pint) vegetable stock
125ml (4fl oz) single cream
Salt and ground black pepper
Sprigs of fresh coriander, to garnish
Method
Melt the butter in a large saucepan over a low heat. Add the onion and cook, stirring, for 3 mins, until slightly softened. Add the carrots and parsnips. Cover the pan until the vegetables have softened a little. Stir in the ginger, orange rind and stock. Bring to the boil, then reduce the heat, cover the pan and simmer for 30-35 mins, until the vegetables are tender. Remove from the heat and cool for 10 mins.
Transfer the soup to a blender or food processor and whizz until smooth. Return the soup to the rinsed-out saucepan, stir in the cream, and season well with salt and pepper. Warm through gently over a low heat.
Remove from the heat and ladle into soup bowls. Sprinkle pepper over and garnish each bowl with a sprig of coriander.

Ingredients
1.3kg (3lb) boned and rolled loin of pork with rind removed
30ml (2tbsp) oil
1 large onion, roughly chopped
1 garlic clove, crushed
3 large carrots, peeled and diced
2 parsnips, peeled and diced
350g (12oz) swede, peeled and diced
300ml (½pt) dry cider
425ml (¾pt) stock
Few sprigs of fresh rosemary
Method
Preheat the oven to 180°C (350°F / gas mark 4). Season the pork joint with salt and freshly ground black pepper. Heat the oil in a large frying pan, add the pork and brown well over a high heat on all sides. Transfer to a shallow ovenproof casserole or roasting dish.
Add the onion and garlic to the pan and fry gently for 5 mins, then add all the diced vegetables and fry for a further 3-4 mins. Pour in the cider and stock and bring to the boil. Season with salt and freshly ground black pepper.
Spoon all the vegetables and liquid around the pork and add half the rosemary sprigs. Cover the casserole and cook in the oven for 1¼ hrs or until the meat and vegetables are tender.
Uncover the casserole, place the rest of the rosemary sprigs on top of the pork and cook for a further 10-15 mins.

Ingredients
1.6kg (3lb 8oz) oven-ready chicken
50g (2oz) butter, softened
4-5 sprigs fresh sage
1 onion, finely chopped
100g packet smoked pancetta
100g (4oz) fresh white breadcrumbs
1 medium egg, beaten
Fresh sage leaves, to garnish
Method
Preheat oven to 190°C/375°F/gas 5. Smear chicken with half the softened butter and place in a foil-lined roasting tin. Scatter over a few sage leaves and season. Wrap loosely in foil and roast for 1 hr 10 mins.
Melt the rest of the butter and fry the onion for 5 mins. Chop half the pancetta, add to the pan and fry for a further 5 mins.
Remove pan from the heat. Finely chop the rest of the sage and add to the pan with the breadcrumbs and seasoning. Cool. Stir in the beaten egg and press stuffing into a greased 18cm (7in) shallow cake tin.
Uncover the chicken and top with the rest of the pancetta slices. Return to the oven and roast, uncovered, for a further 20-30 mins until golden brown and cooked through. Cook the stuffing in the oven at the same time.
Cut the stuffing wedges and serve on a platter with the roast chicken, garnished with fresh sage leaves.