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Pan-frying the nectarines adds an extra dimension to this salad but, if it’s easier, you can just leave them raw.

 

225 g (8 oz) asparagus tips
150 g(5½ oz) mixed baby salad leaves
6 slices Parma ham, roughly torn
20 g (¾ oz) Parmesan shavings
low fat cooking spray
6 ripe nectarines, stoned and sliced into wedges

 

for the dressing
3 tablespoons balsamic vinegar
3 tablespoons clear honey
1½ teaspoons grain mustard salt and freshly ground black pepper

 

• Cook the asparagus tips in lightly salted boiling water for 3 minutes or until just tender. Drain and refresh in cold water to stop the cooking process.

• Arrange the salad leaves on a large platter or shallow serving dish and top with the asparagus, Parma ham and Parmesan shavings. Whisk the ingredients together and set aside.

• When ready to serve, lightly coat a non stick frying pan with low fat cooking spray, add the nectarine wedges and fry for about 2 minutes until lighty carmelised; you will need to cook these in 2 batches.

Scatter over the salad, and drizzle on the dressing just before serving.

 

 

 

 

11 Points per recipe
Makes 12 skewers
85 calories per serving
Takes 25 minutes to prepare + marinating, 15 minutes to cook

 

These colourful skewers should prove a hit with friends and family of all ages.

 

1 x 432 g can pineapple rings in juice
2 teaspoons Chinese five spice powder
1 large garlic clove, crushed
2 tablespoons soy sauce
4 x 125 g (4½ oz) skinless chicken breast fillets
2 red and 2 yellow peppers, deseeded and quartered

 

• Drain the juice from the canned pineapple into a non metallic bowl or dish. Stir in the Chinese five spice powder, the garlic and soy sauce.
• Cut each chicken breast into 12 chunky pieces and add to marinade. Cover and marinate for at least 30 minutes. If using bamboo skewers, soak these in water for 30 minutes to avoid scorching.
• Cut each pineapple ring into eight pieces, then chop each pepper quarter into six chunky pieces. Thread four pieces of each coloured pepper, chicken and pineapple on to each of the 12 skewers.
• Cook under a preheated grill for 15 minutes, turning once, until cooked and slightly caramelised.
• Serve warm or at room temperature.

 

 

 

15 Points per recipe
Serves 2
407 calories per serving
Takes 15 minutes to prepare + 1 hour and 10 minutes rising,
15 minutes to cook.

 

You can easily vary the basic pizza recipe here to add your favourite toppings to the uncooked pizza, but don’t forget to adjust the POINTS values. Allowing the pizzas to rise before baking gives a thicker base that doesn’t dry out during cooking.

 

150 g (5½ oz) plain flour 1 teaspoon fast action yeast
salt and freshly ground black pepper
1 teaspoon olive oil
1 x 230 g can chopped tomatoes
1 small garlic clove, crushed
1 tablespoon chopped fresh basil
100 g (3½ oz) cherry tomatoes, halved
80 g (3 oz) light mozzarella cheese, sliced
2 slices Parma ham, roughly torn
25 g (1 oz) wild rocket

 

• Reserve 1 tablespoon flour for kneading and rolling out, then sift the remainder into a mixing bowl.
• Stir in the yeast and ½ teaspoon salt, make a well in the centre and add the olive oil. Mix in around 100ml (3½ fl oz) warm water, or enough to bring the mixture together to form a soft, but not sticky, dough.
• Turn out on to a floured surface and knead for 3 minutes until smooth. Return to the bowl, cover with cling film, and leave to rise in a warm place for 1 hour, or until doubled in size.
• Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Place the chopped tomatoes, garlic, basil and seasoning in a saucepan, simmer briskly for 5 minutes until thickened, then cool.
• Divide the pizza dough and roll out two bases, each measuring around 18 cm (7 inches) in diameter. Transfer to a baking tray, spread with the tomato sauce, then scatter the cherry tomatoes and mozzarella on top. Leave to rise in a warm place for 10 minutes.
• Bake the pizzas for 15 minutes until well risen and crisp. Top with the Parma ham and rocket and serve immediately.

 

 

 

 

These luxurious little party bites are a doddle to make, but look really impressive. Chill well before slicing, to keep the shape.

 

 

• Press the cottage cheese through a sieve into a bowl, then blend in the soft cheese. Stir in the prawns, snipped chives, lemon zest and black pepper.
• Lay 2 pieces of cling film out flat on your work surface and place 2 slices of smoked salmon on each, side by side and slightly overlapping. Spoon the prawn mixture down the centre, then use the cling film to help you roll the smoked salmon around the filling, to enclose it.
• Wrap the smoked salmon rolls up tightly in the cling film and twist the ends to secure, then chill in the fridge for at least 30 minutes to firm up. Cut each roll into 6 bites to serve, and arrange on a plate, garnished with chives.

 

 

 

Of all the special occasions, weddings are probably the trickiest if you are trying to keep trim.
At the same time, you can’t be seen to be a terrible party pooper on this special day.
The trick is to know how to navigate a wedding buffet with maximum tact whilst minimising collateral calorie damage.

 

I Do

• One of the best ways to avoid overeating at a wedding buffet is to have a substantial snack before you arrive. That way you’ll be less tempted to overdo it when it’s time for the buffet.

• Choose something low in fat that will release its energy slowly, like a Weight Watchers Snack Bar or a banana.

• Look for light dishes such as poached salmon, fresh salad and vegetables - these should be fairly low in calories but packed with vitamins and nutrients. Cooked chicken breast, turkey and lean beef are also good alternatives and can be spiced up with pickles, mustard or chutney without adding too many calories.

• Pile your plate high with asparagus spears, baby sweetcorn, beetroot, carrots, celery, French beans, lettuce, green and yellow peppers, tomatoes, radishes and spring onions.

• Just desserts! Fruit salad is always a winner, but don’t be tempted to ladle on the cream. Sorbet is low in fat, as is frozen yoghurt, so look for those on the menu.

 

I Do Not!

• Avoid drinking too much of the fizzy stuff. Although champagne is fairly low in calories, alcohol will weaken any willpower when it’s time to dine.

• Or, if you can’t resist a tipple (and who can at a wedding) a measure of vodka/gin with diet tonic and a squeeze of fresh lime makes a deliciously zingy drink.

• Stay clear of some of the high-fat buffet basics if you can. Keep an eye out for dressing-heavy coleslaw and potato salad, as well as rich dips such as garlic mayonnaise or blue cheese.

• Finger food can be another source of high fat. Try to avoid anything deep fried, such as onion bhajis and chicken nuggets, and the likes of cocktail sausages can also eat up POINTS® values.

• The cheese board may also be very tempting but it’s worth remembering that most hard cheeses (Cheddar, Red Leicester) are around 4½ POINTS values per 40g and soft cheese (Brie, Camembert and Mozzarella) are around 3 POINTS values per 40g.

 

 

 

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