Notes:
Note: Garbanzo Beans are also known as Chickpeas.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot. I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous. 4 servings - each serving 220 calories.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can garbanzo beans/chickpeas
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette

Notes:
Chickpeas are also known as Garbanzo Beans.

 4 servings - each serving 220 calories.

This is a meatless meal, but also perfect for non-vegetarians. Like many Moroccan dishes, it is somewhat spicy, but not hot.

I usually serve this on its own after a big green salad as a starter, but you could also serve it with couscous.

Servings: 4

Ingredients:
• ½ teaspoon paprika
• ½ teaspoon ground ginger
• ½ teaspoon ground cumin
• A couple of squirts of 1 calorie olive oil, or a teaspoon of olive oil
• 1 large onion, roughly chopped
• 1 red pepper/capsicum
• 250 gm / 9 oz (approx 2 US cups) raw and peeled cubed pumpkin or butternut or buttercup squash
• Saffron a pinch, optional as this is quite expensive
• Approx 5 fresh chopped tomatoes or 400gm/14oz can chopped tomatoes in juice
• 400gm/14oz can chickpeas/garbanzo beans
• Salt and pepper to taste

Directions:
1. Cut the peppers and pumpkin into cubes and roughly chop the onion.
2. Heat a little oil in a large deep skillet/frying pan, saucepan or casserole and add the cumin, paprika and ginger and stir through
3. Add the vegetables and fry for 5 minutes, stirring so they brown evenly.
4. Add 200ml (about 1 US cup) of water, the saffron, tomatoes and a few grinds of black pepper, and bring to a simmer.
5. Cover and cook for 10 minutes. If possible, check occasionally to make sure it isn't sticking.
6. Stir in the chickpeas and cook uncovered for a further 10 minutes or until the vegetables are tender.
7. Check seasonings before serving

Submitted by:
Juliette

Notes:
Can also be made with turkey mince/ground turkey for a lower calorie dish.

Also works well with ground lamb/lamb mince.

Serve the chili with rice, mashed or jacket/baked potatoes.  Try not to add any grated cheese to the top as this adds calories.  In this recipes I used chopped spring onions/scallions, but you could also use toasted wholemeal breadcrumbs.  If you do want to use cheese, always use the strongest mature tasty cheddar you can find as you will need less to give the same flavour. This will save calories and fat.

Servings: 4

Ingredients:
• 1 large onion, chopped
• Squirt of 1 cal olive oil or Pam
• 2 fat cloves garlic, crushed or finely chopped
• 1 green pepper/capsicum, sliced
• 400gm (1lb) very lean beef mince (or you can use lamb or turkey mince)
• 2 bay leaves
• .5-1 tsp cayenne pepper powder or crushed chili pepper (depending on how hot you like it)
• 2 tsps powdered cumin
• freshly milled black pepper
• 400g (12oz) can diced tomatoes in juice
• 1 tablespoon tomato purée/paste
• 1-2 tablespoons Worcestershire sauce (if you can’t find this omit, but it does make it more tasty, and is worth keeping in your larder/pantry to give depth of flavour to cheese and meat dishes)
• 400g (12oz)can kidney beans, drained and rinsed in a colander through running water
• 2 spring onions/scallions/salad onions, finely chopped for garnish

Directions:
1. Spray a large lidded deep skillet/fry pan or saucepan or casserole dish with 1 calorie olive oil spray and sauté the onion over medium heat until clear.
2. Add the garlic and stir as it cooks for 1 minute, but don’t let it burn.
3. Add the cayenne or crushed chili flakes and fry for another couple of minutes.
4. Add the mince/ground beef and brown, moving it with a spoon or spatula to stop it clumping or steaming.
5. Stir in the seasoning, canned tomatoes, tomato purée and Worcestershire sauce.
6. Put the lid on, turn the heat down to low and simmer for 20 minutes, stirring occasionally.
7. Add the kidney beans, stir in and cook for another 15 minutes.
8. Remove the bay leaves, taste and adjust the seasoning.
9. Garnish with spring onions/salad onions/scallions before serving.

Submitted by:
Juliette

Notes:
An inexpensive and healthy alternative to traditional burgers.  These have no buns.  I have served them with whole wheat tortilla wraps, corn cobs, and a tasty tomato salsa, plus a big green salad. 

The kids also like them with  jacket/baked potatoes or rice or couscous.  

You can also make this with turkey mince/ground turkey which will be even lower calories.

You can also use lamb mince/ground lamb.  If using lamb, use mint instead of mixed herbs.

Servings: 4

Ingredients:
• 2 slices wholemeal/whole wheat bread
• 500gm (18oz) minced beef/ground beef
• 1 onion, finely chopped
• 1 clove garlic, crushed
• 1 large egg, beaten
• 1 teaspoons dried mixed herbs
• 2 teaspoon sesame seeds

Option1:
• 2 tablespoons Worcestershire sauce
• ¼ teaspoon mustard
• Fresh milled black pepper

Option 2:
• 1 teaspoons Cayenne based seasoning, e.g. Jean Lafittes Cajun Seasoning

Directions:
1. Preheat the oven to 200°C/400°F/gas mark 6. Lightly grease a large baking tray.
2. Run some cold water over the bread and squeeze out the excess. Using your fingers, mix together the soaked bread with all the other ingredients, except for the sesame seeds.
3. Place the beef mix into the tray and flatten with a spatula so it becomes one even layer.
4. Cook in the centre of the oven for about 10 minutes, then sprinkle on the sesame seeds and gently press onto the surface.
5. Return the tray to the oven for a further 15 minutes or until beef is fully cooked.
6. Remove from the oven and cut into finger shapes.
7. Serve the burger sticks hot or cold.

Submitted by:
Juliette

Notes:
Preparation time: 40 minutes (mainly to pre-cook the chicken).  You can also use pre-cooked, skinless chicken, e.g. left over from a roast chicken, provided this is moist succulent chicken meat, as this will cut cooking time considerably.

Cooking time: 6 minutes

Serves 3, Per Serving:  237 calories.  Double the recipe to serve 6.

Variations:  You can also add Chinese Cabbage, Pak Choi or Bok Choi.  I’ve also added broccoli, peppers/capsicums, fresh asparagus, button, oyster and shitake mushrooms if I have them to hand. 

Servings: 3

Ingredients:
• 175gm (7oz) medium egg noodles
• 1 calorie oil spray
• 1 medium onion
• 2 cloves garlic
• 175g (7oz) bean sprouts
• 175g (7oz) mange tout / snow peas
• 225g (8oz) chicken breast, fillets - skinless & boneless
• 2 tablespoons dark soy sauce
• 4cm (2”) fresh ginger root, peeled
• 1 teaspoon five spice powder

Directions:
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of aluminium foil (approx 30×40cm/12" x 15") onto a baking sheet and spray with 1 calorie cooking spray.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 2 tablespoons of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout/snow peas.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout/snow peas and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot.

Serve immediately.

Submitted by:
Juliette

Notes:
Preparation:  5 minutes, Cooking 20-25 minutes.

Low cost, healthy and can be on the table in less than half an hour. Can be made from store cupboard staples.

Servings: 4-6

Ingredients:
350gm (12 oz or 1½ US cups) dried red lentils
1 large or two small onions, chopped/diced
½ teaspoon chili flakes or chili powder (optional)
.85 litre (3½ US cups) vegetable stock (bouillon from cube/granules is okay)
Handful of fresh herbs, chopped, or ½ teaspoon dried herbs – e.g. parsley, coriander/cilantro, chives
85 gms (3 oz or just over ⅓ cup) mature/strong/tasty cheddar cheese, grated
Black pepper to taste (you may not need this if you have added chili)

Directions:
1. If you have time, sauté the onion in the saucepan with a little 1 calorie olive oil spray as this brings out the flavour. If you are in a rush, just put it in with the lentils and stock.

2. Put the lentils and stock into the saucepan with the onion.

3. Bring to the boil and simmer for 15 minutes.

4. Grate/shred the cheese.

5. Add the herbs, pepper and cheese and cook gently until the cheese has melted.

5. If you used fresh herbs, sprinkle a little chopped herbs on top.

Serve with low fat corn/tortilla chips, crudités or vegetables of your choice.

Note: Using a strong tasty mature cheddar cheese means you will get more flavour with less cheese.

Variations:

If you want to keep the recipe low fat, you could omit the cheese, but it does add flavour and binds it together.

If you want flavour without adding heat, then use cumin instead of chili.

I’ve added chopped sausage to this as well, but watch the calories/fat if you do.

Submitted by:
Juliette

Notes:

Takes about 15 minutes to make sauce and assemble and 20-30 minutes to cook. 

Requires a half quantity basic mince/ground beef recipe and makes 4-6 servings.

Based on 4 generous servings - per serving:  550 calories, protein 43g, carbohydrate 62g, fat 6g, saturated fat 2g, fibre 6g, salt 0.8 g. 

Suitable for refrigerating and reheating in the microwave or over a gentle heat on the stove. The sauce could be frozen. I’m not sure if you can freeze cooked spaghetti, but if so, you could probably freeze the entire dish.

This is a very healthy lasagne as it has no cheese, but the exact calorie and nutrition count will depend on what you add.  You can top with a little grated, mature/strong cheese before cooking but this will add calories and fat, and I don’t think it is necessary as it is great without the cheese.

Variations:  I’ve put spinach in this recipe but you don’t really need it you don’t have it to hand. I’ve sliced courgettes (zucchini) lengthways and added them. I dropped them on a griddle for a 30 seconds or so each side first, but you can omit this step.

If you can, always get whole wheat lasagne pasta rather than the standard white pasta as whole grains provide slow releasing carbohydrates that give sustained energy and prevent you feeling hungry.  Also, studies show that people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.

Serve with a big green salad. 

Servings: 4 generous

Ingredients:
1 x Four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe by Juliette on BuddySlim
2 x 400gm (2 x 14oz) cans diced tomatoes (preferably the type with herbs) or 3½ cups Tomato Fill-Me-Up
1-2 cups of thawed or cooked spinach (optional)
60 gm (2¼ oz) low-fat spread
60g (2¼ oz) plain flour
700ml (3 cups) semi-skimmed milk or 2% milk)
½ teaspoon grated nutmeg (grate from a nutmeg for best flavour)
250gm (9oz) lasagne sheets note: fresh lasagne from the chiller cabinet are best, and I particularly like the spinach wholewheat type, but any dried lasagne pasta will be okay

Salt and fresh black pepper

Directions:
1. Melt the low-fat spread in a pan, add the flour and cook for a couple of minutes, stirring constantly.

2. Slowly add the milk and stir until you have a thick sauce. Season with nutmeg and take off the heat.

3. Spray a little 1 cal olive oil into an oven proof dish.

4. Put a layer of lasagne, and then a layer of the tomato mixture, then a layer of meat mixture, then a layer of spinach (if using), then a layer of milk sauce, then repeat until all ingredients have been used up, finishing with white sauce on the top.

5. I generally season with a little freshly ground black pepper and salt on the spinach layer, but seasoning will be to your personal preference. Don't worry if the tomato and meat layers look a bit sloppy, as the lasagne will soak up the extra moisture.

6. Put in a pre-heated oven at 180°C/350°F and cook for 20-30 mins. Check after 20 minutes, and if necessary cover with some aluminium foil to prevent it getting too brown. If you are using dry lasagne (the kind you keep in your store cupboard), then I would suggest you cook it an extra 10 minutes.

Serve with a big green salad.

Submitted by:
Juliette

Notes:
 Uses a half quantity (4 serving) recipe of the basic sauce/mixture listed separately.  Takes about 15-20 minutes to both prep and cook, including time to cook spaghetti. Serves 4-6.

Based on 4 generous servings - per serving:  580 calories, protein 43g, carbohydrate 52g, fat 2g, saturated fat 1g, fibre 9g, salt 0.8 g

If you can, always get whole wheat spaghetti/pasta rather than the standard white pasta as whole grains provide slow releasing carbohydrates that give sustained energy and prevent you feeling hungry.  Also ,studies show that people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.

Servings: 4

Ingredients:
1 x Four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe by Juliette on BuddySlim
Squirt of 1 cal olive oil (optional)
1-2 cloves garlic (optional)
600gm/20oz can plum peeled tomatoes in juice (chopped/diced are easiest) or equivalent quantity (1½-2 cups of Tomato Fill-Me up (recipe also on BuddySlim)
2 tablespoons tomato paste (optional)
Large handful of fresh basil, plus extra leaves, to serve
½ recipe (4 person serving) Basic mince
400gm (14lb) whole wheat spaghetti
25gm (1oz) toasted brown breadcrumbs or grated, strong mature cheese (optional)

Directions:
1. Gently cook the garlic in the olive oil spray in a saucepan for a couple of minutes. You can omit this if you don’t want extra garlic in the sauce, but I like my spag bol with plenty of garlic.

2. Add the tomatoes, and tomato paste if using, and cook until heated through, about five minutes.

3. Add the basil and any remaining tomato juice and simmer for 15 minutes.

4. If you want the sauce smooth, which I think is nicer, blitz it in a food processor or use a stick/wand blender once the sauce is off the heat and put to one side.

5. Put the spaghetti on to cook, according to the packet instructions, taking it off the heat as soon as it is al dente and reserving a little of the cooking water.

6. Heat a four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe separately, using either the microwave or a saucepan/frying pan. Make sure it is properly heated through.

7. Mix the meat and tomato sauces together.

8. Toss the spaghetti and meat/tomato sauce together.

9. Season to taste

10. If required, add a tablespoon or two of the pasta cooking water to thin it slightly.

11. Sprinkle with toasted breadcrumbs and top with fresh basil leaves before serving.

Submitted by:
Juliette

Notes:

Uses a half quantity (four person serving) of the Basic Mince/Ground Beef Sauce/Mixture recipe. You can use either soft wraps or crunchy tortilla shells for this dish.

Serve with green salad, and maybe a bowl of grated carrots and a dish of sliced tomatoes and cucumber for a full meal.

 Variation:  If using wraps, you can also omit the lettuce, tomato and sour cream.  Lay the wraps into a dish, cover with half a cup of grated low-fat strong, strong cheddar cheese and put under the grill for a few minutes.  Serve the lettuce, tomato alongside the wrap.  You shouldn’t need the sour cream.

Servings: 4

Ingredients:
4 x 20cm/8” wraps or tortilla shells

Squirt of 1 cal olive oil spray

½ teaspoon crushed/ground chili or fresh chili to taste

1 pepper/capsicum/bell pepper (any colour)

Half quantity basic mince/ground beef recipe (four servings)

1 cup drained corn kernels (can be fresh, canned or thawed from frozen)

1 cup diced fresh tomato

Low Fat Sour cream or Crème Fraiche for garnish

Shredded lettuce

Pepper and salt as required

Directions:
1. Put a squirt of 1 cal olive oil into a frying pan/skillet. Add chopped pepper, and when softened add corn kernels. If these are fresh, cook for a few minutes, otherwise just warm through.

2. Add mince mixture and chili to taste and cook until thoroughly heated through.

3. Check and adjust seasoning.

4. Either spoon into wraps, or tortilla shells.

5. Top with diced tomato, shredded lettuce and low fat sour cream and wrap as appropriate.

Submitted by:
Juliette

Notes:
Uses a half recipe (4 person serving) of Basic mince/ground beef recipe, listed on BuddySlim

About 20 minutes preparation and 30-40 minutes cooking (15-20 mins for potatoes, 15-20 mins for completed pie).  Can be prepared in advance and microwaved or put in the oven to reheat.  The oven gives a crispier top to the potato.

360 calories, protein 36g, carbohydrate 40g, fat 6g, saturated fat 1g, fibre 3g, salt 0.8 g

Variations I have used to make a one dish meal.

Add 1-2 cups of thawed, frozen peas

Add a 1-2 cups finely diced or grated/shredded courgette (zucchini)

Serve with green vegetables such as broccoli, peas, green beans, and maybe a big spoonful of Tomato Fill-Me-Up for a healthy and filling meal.

Needs an ovenproof dish, such as a lasagne dish or pyrex dish approx 20 x 20cm (8″ x 8″) or 15 x 25cm (6″ x 9.5″) 

Servings: 4

Ingredients:
½ recipe (4 person serving) Basic mince/ground beef recipe

750gm (1¾ lbs) potatoes

75ml (⅓ cup) skimmed milk or buttermilk

2 tablespoons toasted breadcrumbs (optional)

200gm (½lb) fresh mushrooms) optional

1 calorie oil (optional)

1 tablespoon flour (optional)

Handful chives or 2-3 scallions/spring onions (optional)

Directions:
1.
Peel the potatoes and put on to boil, cooking until soft (about 15-20 minutes).

Meanwhile:

2. If including mushrooms in the recipe, clean and slice them. Put them in a pan over medium of heat with a couple of squirts of the 1cal olive oil and cook for 5-7 minutes until softened, reducing the heat as necessary. Add the flour and stir into any juice that has come out of the mushrooms.

3. Add the mince mixture and cook until heated through and the sauce has thickened slightly.

4. Season to taste, using fresh black pepper and salt if necessary.

5. Put this mixture into an ovenproof dish with room for the potato topping.

6. When the potatoes are cooked, drain and put them back on the hob/stove and add the milk so it has time to heat up slightly.

7. Remove from the heat and mash, seasoning as required. The mash should be fluffy and lump free. You can also add a handful of finely chopped chives or spring onions/scallions if you wish.

8. Lay this over the meat mixture and mark it in ridges with a fork, then, if using, sprinkle over either the toasted breadcrumbs or some chopped spring onions work well, or leave plain.

9. Put in a preheated oven, 200C/400F for 15-20 minutes or until the top is lightly browned.

Submitted by:
Juliette