Pizza

A low fat pizza whose total calorie/ProPoint count is equal to just one slice of a thin base, meaty take-away pizza.  The whole pizza is great as a take-away style main meal for one person or, cut in half, served cold with salad as a light lunch for two.

Serves 1 | 8 ProPoints/400 Calories per pizza (approx)

Ingredients

1 large wrap (calorie controlled, low fat)
Tomatoes (half a can or 3 fresh)
1 tbsp tomato purée (optional but nice!)
Garlic (fresh, to taste)(optional)
1 Chilli (fresh)(optional)
Worcestershire Sauce (splash)
Fresh basil (optional)
Salt and pepper
Mushrooms (sliced or halved)(optional)
Ham (3 wafer thin slices, sliced)
1 hotdog sausage (can)
Red onion (finely chopped)
20g grated cheese

Method

1) To make the tomato sauce for the base, blend together the tomatoes, tomato puree, garlic, chilli, Worcestershire Sauce and a few leaves of fresh basil.

2) Wet the one side of the wrap and place on a large baking tray wet side down.  Spoon the tomato sauce onto the wrap and spread as close to the edges as possible.

3) Chop the ham, sausage, mushrooms and onion and arrange over the tomato sauce covered wrap.

4) Sprinkle the grated cheese over the pizza and tear a few leaves of fresh basil on top.  Place the pizza in a 180 Celcius oven for about 10 minutes, or until the toppings are warm and the cheese melted. Watch the edges of the wrap don't start to crisp too much, or burn.

5) When ready to serve, cut the pizza into slices - with a large wrap, it should be possible to make 8 thin slices.

Notes/Ideas

When adding the tomatoes to the blender, add a pinch of smoked paprika to add some delicious smokiness and depth of flavour to the final dish.

Try different toppings such as chopped red/green bell peppers, wafer thin chicken or torn spinach leaves.  You could use sweetcorn, but this would add extra calories/ProPoints.

Ham and Mushrooms on Toast

A deliciously tasty light lunch, low on calories and high on taste.  Made using calorie controlled bread.

Serves 1 | 3 ProPoints/180 Calories (approx)

Ingredients

2 slices of calorie controlled bread (lightly toasted) 
10g fat free spread
Mushrooms (button, halved)
Ham (wafer thin, 3 pieces shredded)
Salt & pepper
Worcestershire Sauce

Method

1) Gently fry the halved button mushrooms in a frying pan using a couple of sprays of 1Cal spray oil.

2) Add a pinch of salt and pepper to taste and a dash of Worcestershire Sauce, to stop burn, help brown the mushrooms and add a hint of spiciness.

2) Lightly toast the 2 slices of bread (it's thin, so don't set the toaster to high).  Spread 10g of fat free spread on the toast.

3) Add the shredded ham to the mushrooms and stir through for 20-30 seconds.

4) Serve the ham and mushrooms on the toast.

Notes/Ideas

For extra flavour, stir in some chopped garlic while the mushrooms are frying, watching it doesn't burn.

Please note, we used this recipe as a main meal which is why there are 3 slices of toast in the photo.

Onken

Onken Fat Free Natural Yogurt comes in 450g tubs and you get to have a 1/3 of the tub (150g) for only 69 calories calculating to 1 Weight Watchers ProPoint.  That's a whole 30g more than in your average single pot of yogurt!

It's great for desserts, breakfast and smoothies, with a fresh creamy taste and is easily available in all supermarkets.

Many supermarkets do there own versions, usually called something along the lines of 'Greek Style Fat Free Yogurt'.  However, most seem to have a slight higher fat/carbs/protein content, thus have a higher calorie value which equals 2 ProPoints; they are of course a little cheaper than Onken.

I guess you have to choose between lower calorie content or lower price...

Bread

Bread can be high in calories and carbohydrate, thus a nightmare for those on a 'diet' or adopting a 'healthy lifestyle'.

If you enjoy your sandwiches and toast, there is a lighter option.  'Danish' calorie controlled bread is lighter and has between 50 and 80 calories per slice, depending on make (the photo on the right shows our favourite brand, but other brands and supermarkets versions are available).  Most brands calculate to about 1 Weight Watchers ProPoint.

Prices vary from shop to shop.  Expect to buy a small loaf for between 50-80p, usually in the 6xp range.  White bread is common, but wholemeal and brown varieties are available too.

Omelette

A tasty light lunch, that is virtually cholesterol free (heart healthy) due to it only using egg whites.  Make sure you have a small, non-stick frying pan!

Serves 1 | 3 ProPoints/170 Calories (approx)

Ingredients

3 egg whites
Milk (only a dash of)
Mixed herbs (pinch)
5g fat free spread
Mushrooms (sliced)
Ham (wafer thin, 3 pieces shredded)
Tomato (thinly sliced)
Cheese (1 slice of processed, torn) (optional) or
Cheese (10g, ready grated)
1/2 red pepper (finely chopped) (optional)
Spring onion (thinly sliced) (optional)
Salt & pepper

Method

1) Turn on your grill to maximum ready for the final steps.

2) In a jug, whisk the egg whites, milk, mixed herbs and a pinch of salt and pepper vigorously until frothy and light.

3) Use some kitchen paper to rub the fat free spread around a medium sized frying pan. Place on a medium heat and pour in the egg white mix. Swirl the pan gently to make sure the egg reaches all edges of the pan.  Cook for about 1 minute, lifting the edge to see if the underside of the omelette is firm.

4) Add the mushrooms, ham, tomato, red pepper and spring onion to the omelette. Place the pan under the grill; be careful if you have a plastic handled pan.

5) Once the eggs have almost set on top, which should take 3-4 minutes, add the cheese and return to the grill until melted.

6) Use a spatula to release the omelette from the side of the pan and shake gently until the omelette slides around.  Carefully slide the omelette onto a plate to serve.

Notes/Ideas

If you find the idea of an egg white only omelette a little strange, you could add a few drops of yellow food colouring, at the whisking stage, to 'fake' the egg yolk look.  It's really not necessary though...