Notes:

Per Serving:  230 calories, protein 30g, carbohydrate 5g, fat  5g of which saturated fat 2g, fibre 4g, salt 0.7g

This is the basis of multiple dishes including a filler for Spicy Wraps, Cottage Pie, Spaghetti Bolognese, Lasagne, etc (recipes are all listed below) or a recipe of your own, using a four portion serving or half the first listed quantity). You can double or even triple the recipe.  Divide it up and freeze for up to 3 months.  It is worth using fresh herbs and the Worcestershire sauce. The bacon adds a fantastic flavour as well.  If you don’t have a garden, grow some herbs on your window sill or buy them fresh.  Worcestershire sauce is a great store cupboard staple, goes a very long way, lasts for years and it adds depth of flavour to many dishes, but if you don’t have it, you can omit it.

This can also be made with lean lamb mince/ground lamb, but whatever you do, use good lean mince/ground meat, even if it means mincing it yourself (or asking the butcher to mince) some chuck/skirt/stewing steak. Fatty mince/ground meat will add calories and the cheaper mince is often full of water as well as fat, so will shrivel up when you cook it,so you get a lot less for your money.

Servings: 8 or 16

Ingredients:
Basic quantity - 8 portions/servings – divide into two before using/freezing

3 -4 of squirts of 1 cal olive oil
1kg (2¼lb) lean minced/ground beef
3 large onions, finely chopped
2-3 rashers lean back bacon – do not include any fat or rind
2 fat cloves garlic, crushed/finely chopped
150ml (½ cup) red wine* if possible use wine, otherwise, increase the stock by 150ml
500ml (2 cups) beef stock (from granules/cube is okay)
2 teaspoons Worcestershire sauce
3 large carrots, finely chopped
2 sticks/ribs celery, finely chopped (optional)
Leaves from 2-3 sprigs thyme or quarter teaspoon dried thyme (fresh is much better)
2 large sprigs of fresh parsley, chopped. Include the finely chopped stalks

Double quantity - 16 portions/servings – divide into four for using in the following recipes

6-8 of squirts of 1 cal olive oil
2kg (4½lb) lean minced/ground beef (this can also be made with lamb mince/ground lamb)
6 large onions, finely chopped
4-6 rashers lean back bacon – do not include any fat or rind
4 fat cloves garlic, crushed/finely chopped
300ml (1 cup) red wine* it’s preferable to use wine, otherwise, increase the stock by 300ml
1 litre (4¼ cups) beef stock (from granules/cube is okay)
4 teaspoons Worcestershire sauce
6 large carrots, finely chopped
4 sticks/ribs celery, finely chopped (optional)
Leaves from 4-6 sprigs thyme or quarter teaspoon dried thyme (fresh is much better)
4 large sprigs of fresh parsley, chopped. Include the finely chopped stalks

Directions:
1. Spray a large non-stick frying pan/skillet with 1 calorie olive oil. When it is hot, add the meat and cook in 3 or 4 batches, each for ten minutes. The beef should lightly browned, rather than steamed. Don’t worry if it isn’t cooked through as it will cook later. You will have to keep the meat moving in the pan to ensure even cooking and stop it sticking. The size of the frying pan will determine the size of the batch. Break up any lumps so the meat is crumbly rather than lumpy when cooked. If your frying pan isn’t big enough for all the meat, put it into a large saucepan when cooked.

2. Chop the bacon, removing any fat. If you don’t have bacon, don’t worry, but it definitely does improve the flavour of the dish.

3. Into any fat left in the frying pan add the bacon, chopped onions and garlic and cook for 5-7 minutes until the onion has softened. The bacon shouldn’t be crispy, but softly cooked. Note: If there is no fat left in the frying pan, before cooking the bacon, onion and garlic, give the pan a good squirt of 1 cal olive oil.

4. Return the mince to the pan or if the pan isn’t big enough, add the onion, bacon and garlic mixture to the saucepan instead.

5. Add the stock, red wine and herbs.

6. Bring up to a boil, then simmer at a gentle heat, uncovered for 30 minutes until the sauce has reduced down, stirring occasionally to stop it sticking.

Divide into and refrigerate or freeze as this will form the basis of multiple dishes. Don’t add salt to the basic mixture as it will be added, if required , to the other dishes.

*If you ever have wine left over that you are not going to drink, freeze it in ice cube containers and then thaw and add into recipes to add richness and flavour without having to open a bottle.

–o0o–

Cottage Pie

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)

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 the toasted breadcrumbs.

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

10. 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.

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

–o0o–

Spicy Wraps or Tortillas

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

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.

6. Variation: If using wraps, you can also omit the lettuce, tomato 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.

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

–o0o–

Spaghetti Bolognese

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. Most of the calories are from the pasta.

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 serve six rather than four, multiple nutritional value by four, then divide by six to get individual nutritional value.

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:
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 (much healthier for you than the white spaghetti)
25gm (1oz) toasted brown breadcrumbs or grated, strong mature cheese (both are 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.

–o0o—

Lasagne (aka Lasagna in US) using Basic Mince Mixture
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

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.

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:
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. The tomato mixture also adds bulk and flavour with very low calories and no fat.

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.

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.

Submitted by:
Juliette

Notes:
15 minutes preparation, 15-20 minutes cooking.  Recipe can be doubled successfully, and frozen.  If doubling recipe, add meat in batches so that it browns gently rather than steaming.

Nutrition Information Per Serving based on eight servings:

310 calories, 6g fat, 1g saturated fat, 410mg sodium, 38g carbohydrates, 10g fibre, 25g protein.  The beans and corn increase the carbs, but they are complex carbohydrates (the good guys).  A healthy diet consists of 60% carbs, and it is essential for a growing family, it is much better to serve carbs this way than in the refined carbs (bad guys) in burgers and fast food. 

*Note it is much cheaper to buy a whole chicken and then cut it up yourself.  You can get big bags of fresh or frozen chicken breasts.  Buy these when they are on special offer and put them in the freezer.  Always thaw thoroughly before using.
It is much cheaper to make your own salsa in bulk and bottle/can or freeze.  I will put up a recipe, but you can use the Tomato Fill-Me-Up recipe already posted on BuddySlim and add some extra chili.

Variations:

You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.

You can also use lean beef mince/ground beef or lean lamb mince/ground lamb instead of the chicken.  For vegetarians, you can use quorn /extra firm tofu instead of the chicken.  The nutrition values will be different if you alter the ingredients.

Servings: 8

Ingredients:
1 tablespoon oil
1 onion
2 peppers/capsicums/bell peppers, finely diced
450gm/1lb pound skinless, boneless chicken
1 teaspoon chili powder, or finely crushed chili flakes
1 teaspoon ground cumin
450gm/16oz can pinto or kidney beans, drained and rinsed
1½ cups corn kernels either fresh, canned or thawed
¾ cup grated reduced-fat cheddar cheese, use strong, mature cheese as you need less to get the same flavour
1 cup salsa (make your own salsa, it is much cheaper!)
Eight 20cm/8” flour tortillas (low cal version if available, or make your own)
½ cup reduced-fat sour cream, optional

Directions:
Put the oil in a large frying pan on gentle heat, and add the pepper and onion, and sauté for about five minutes, until the onion is clear.

Cut the chicken into bite size pieces. Increase the heat to medium and add the chicken, cumin, and chili and cook until the chicken is just cooked.

Stir in the beans, corn, salsa and half the cheese and cook until the cheese is melted and the mixture is hot. Remove the pan from the heat.

Put the tortillas in the microwave and heat for about 30-45 seconds, or the directions on the packet. They should be warm but not steaming hot.

Take a tortilla and using a spoon, place an eighth of the chicken mixture in the centre of the tortilla. Wrap and serve with a little sour cream and sprinkling of cheddar cheese.

I serve this with a bowl of quartered tomatoes, a bowl of grated carrots and a big green salad. If people are extra hungry I might also do a corn cob (ear) per person.

Nutrition Information Per Serving based on eight servings:

310 calories, 6g fat, 1 g saturated fat, 510mg sodium, 40g carbohydrates, 10g fiber, 24g protein

Variations:

You can use half of the recipe one night with four tortillas for a family of four and the next night reheat the remainder and serve with rice and salad or vegetables.

You can also use mince/ground beef or lamb mince/ground lamb instead of the chicken. I've also used quorn for a vegetarian, and in all honesty it tasted just like the chicken version.

Submitted by:
Juliette

Notes:
A delicious, thick and healthy soup which is both easy to make and low cost.  The lentils add protein without meat, fish or dairy.  You can have it made and on the table in less than half an hour. If there is any left over, it can be refrigerated or frozen and reheated.  10 minutes preparation and 15 minutes cooking.

4 Generous Servings

If omitting the olive oil, each serving will have about 168 cals.

With olive oil each serving will have 198 cals

protein 11g, carbohydrate 34g, fat 4 g, saturated fat .5g, fibre 5g, salt 0.25 g

Servings: 4

Ingredients:
3 teaspoons cumin seeds (or 2 teaspoons for a less spicy soup)
Generous pinch of dried chili flakes
600 gm (21 oz or 4 packed US cups) carrots, washed and coarsely *grated or diced (no need to peel)
150 gm (5¼ oz or 1 US cup) split red lentils
1 litre (4¼ cups) hot vegetable stock (using stock granules or cubes is okay)
125ml (½ cup) milk – 2% / semi skimmed milk, or use low cal/low fat coconut cream if you want a dairy free version.
1 tablespoon olive oil (you can omit this, but it does add flavour and richness to the soup)

Plain yoghurt to serve

Directions:
1. Heat a large saucepan and dry-fry (no oil) the cumin seeds and chili flakes for 1 min, or until they start to jump around the pan.

2. Scoop out about half of the seeds with a spoon and set aside for the garnish.

3. Add the carrot, lentils, stock, milk and oil to the pan and bring to the boil.

4. Turn down heat, cover and simmer for 15 mins until the lentils have swollen and softened. Check and stir every 5 minutes. Add more stock or water if necessary.

5. I use a hand held wand blender and blitz the soup until smooth, but if you prefer you can leave it chunky.

6. Season to taste and finish with a spoon of yoghurt and a sprinkling of the reserved toasted spices on top of the soup in each bowl. If you don’t have yoghurt, don’t worry, just sprinkle on the toasted spices which you can stir in as you eat. I don’t put the spice garnish on soup for younger children as they may find it too hot.

Serve with warmed naan or pitta breads. The coriander naan breads you can buy in any UK supermarket go especially well. Choose the low cal version. Hot, crusty rolls go really well as well, but I find the smell of just baked bread too tempting when I am on a diet.

You can also add some diced cold cooked chicken. Make sure it is fully heated through before serving. If you are counting calories/points you’ll need to adjust for the chicken. I've also added chunks of chorizo, sausage and franks at times, where it becomes almost like a stew.

If reheating from frozen, you may need to add extra stock or water.

Submitted by:
Juliette

Notes:
Traditional dish from Provence, but a lighter version using less oil. Can be eaten hot or cold, as a side dish or main course.  Good with couscous or rice, but still great on its own.  Can be refrigerated and eaten over several days, and, like chili it is even better on the second day. You can multiply the ingredients to make a double batch, then use it when you want something to snack on, as one serving has only 105 cals, or 75 cals if you substitute 1 cal spray instead of the olive oil.

Recipe has also been put into Calorie Counter.

Servings: 4

Ingredients:
2 large aubergines/eggplants
3 medium courgettes/zucchini
2 medium onions
2 cloves crushed garlic
2 red or green capiscums/peppers/bell pepper
4 large tomatoes, or 1 x 400 gm (14oz) tin plum or Italian tomatoes, well drained
2 tablespoons tomato paste (optional)
1 tablespoon olive oil or use 1 cal spray and save 30 calories per serving
6-8 fresh basil leaves, roughly torn, or if you prefer use Herbes de Provence (thyme, basil and parsley)
salt and fresh black pepper

Directions:
1. Wash the aubergines and courgettes as you will be leaving the skin on.

2. Slice the courgettes and aubergines into 2.5 cm (1”) slices. Slice each aubergine slice in half.

3. Put them into a colander or sieve and sprinkle generously with salt. Press them down with a plate that fits inside the colander, and put a heavy weight on top. If you don’t have time to do step 3, don’t worry, however your Ratatouille may be a bit thinner than normal.

4. Stand for about 1 hour – the salt will draw out any bitterness along with excess moisture.

5. Roughly cut up the onion. Don’t cut the onion into thin slices as this is a hearty peasant dish.

6. Deseed the peppers and chop up roughly.

7. If using fresh tomatoes, skin these by putting them into boiling water for a couple of minutes. Then quarter them, take out the seeds and roughly chop the flesh. If you don’t think the tomatoes will have a rich enough flavour (e.g. hot house tomatoes) then add a tablespoon or two of tomato paste.

8. If using tinned tomatoes, chop them into quarters and add. Italian style plum tomatoes give the best flavour. Reserve the juice as you are unlikely to need it in this recipe.

9. Gently fry the onions and garlic in the oil over a low heat in a large saucepan for 10 minutes, then add peppers. Dry the pieces of courgette and aubergine with kitchen paper towel, removing as much salt as possible.

10. Add basil some freshly ground black pepper. stir once really well, then simmer very gently, covered, for 30 minutes.

11. Add the tomatoes, taste to check the seasoning and cook for a further 15 minutes with the uncovered. Don't overcook. Vegetables should be not be mushy.

Note: Although olive oil gives the best flavour, and a normal recipe would have four tablespoons instead of the one tablespoon in this one, you can use 1cal spray to sauté the garlic and onion and save 30 calories per serving.

Nutrition Values

Per Serving (4 servings per recipe using olive oil)
Calories 105
Fat 4.3
Carbs 12.9
Protein 5.55

Submitted by:
Juliette

Notes:
I make up a big pot of this for the whole family and use it for lunch, a soup, a side dish or base or topping to jazz up just about anything.  

You can also put it through a blender, adding stock or water as required and make a soup. It is super simple, is very low calorie and sometimes I eat it on its own because it is so tasty.

It is not expensive, and you can vary the ingredients depending on your preferences, what is in season, what you have on hand and cost. 

You can also make up smaller batches or larger ones and freeze it. 

I also take some of the thickest mixture, add plenty of chili, and use it as a salsa or dip for carrot and celery sticks.  It is a great low-cal alternative when you want a snack. 

 Depending on what you add, it works out about 60-70 calories per cup serving, unless you add a lot of potato, then it could be 100 calories per cup. 

Servings: 2-16

Ingredients:
• 2-4 small (440gm/14oz) or 1-2 large (907gm/2lb) cans chopped peeled tomatoes. Put the tomato, plus any juice into a large pot. If you have whole tomatoes or fresh tomatoes, just skin and chop them.

The following ingredients are all optional. They are just an example of what you can add, but you need to put something in to make it interesting enough to eat! If you like a particular vegetable add more if you wish, or if you don’t like it, omit it. You can cut the vegetables as finely or chunky as you like. Obviously chunky ones will take longer to cook.

• 1-4 cups diced celery
• 1-4 cups diced carrots
• 2-8 cloves crushed/minced garlic (gently frying it in a teaspoon of olive oil first brings out the flavour. You can do this in the big pot and then add the tomatoes, but it is not strictly necessary to fry it).
• 1-4 cup diced onions or spring onions/salad onions/scallions

Optional: Once the other vegetables have softened, add:

• 1-4 chopped capsicums/peppers/bell peppers (try a variety of colours)
• 1-2 cups button or sliced mushrooms.

You can also add mushrooms, broccoli, courgette/zucchini , corn, etc to only that portion of the sauce you are heating up. That way they will keep their colour and bite.

You can also add:
• Fresh herbs as desired, e.g. parsley, oregano, chives, lemon grass, coriander/cilantro, etc. I am not a fan of dried herbs, but if you like the taste of them, why not add your favourites to a portion of the sauce.
• Want a bit more kick? Add chopped chili, Tabasco, cayenne or chili powder or spice to taste. Check calorie content first if you use pre-made chili or other spiced sauces are quite calorific.
• Salt and Pepper if required, but see if you really need it before adding

Directions:
If you wish you can gently saute the garlic in a teaspoon of olive oil in a large pot. If you don't want to use oil, or don't have the time, just add the garlic to the tomato mixture at the beginning of the cooking.

Put the tomato, plus any juice into a large pot. If you have whole tomatoes or fresh tomatoes, skin and chop them first.

You can cut the vegetables as finely or chunky as you like. Obviously chunky ones will take longer to cook, so add these (except peppers and mushrooms) first. Bring to a simmer, stirring occasionally. Simmer until vegetables until the vegetables have almost softened.

If you are using peppers and mushrooms, add these towards the end of the cooking time.
You can also add mushrooms, broccoli, courgette/zucchini etc to only that portion of the sauce you are heating up. That way they will keep their colour and bite.

You can add chili, dried herbs, etc at any time during the cooking period, but you may choose to wait until it is cooked, then split the mixture into batches and add chili, herbs etc to just a portion. I'd recommend adding fresh herbs just when reheating or serving as this will keep the colour and flavour.

Check seasonings and add salt and pepper if required.

Submitted by:
Juliette