Blueberry and muesli muffins
DAIRY 4 SMARTPOINTS
300ml skimmed milk.
BREAKFAST 6 SMARTPOINTS Blueberry and muesli muffins Serves 10
Preheat the oven to 180c/ fan 160c/gas 4. Line ten holes of a muffin tin with paper cases. You can also use squares of baking parchment, pushed well into the sides and base of the holes.
Sift together 175g flour and 2 tsp baking powder in a large mixing bowl, then stir in 75g soft brown sugar and 60g muesli.
Beat together 1 egg, 200ml skimmed milk and 30g melted low- fat spread. Using a large spoon, stir into the flour mix, then add 150g blueberries. Spoon the mixture into the cases and bake for 15-20 minutes, or until golden.
Serve the muffins warm, drizzled with ½ tsp honey each, or cool and store in a tin for up to two days.
LUNCH 8 SMARTPOINTS Tuna salad roll Serves 1
FiLL a 60g wholemeal roll with 80g tuna in spring water, drained, 1 tbsp reduced-fat mayonnaise and mixed salad.
Follow with fresh fruit of your choice and a 120g pot of Weight Watchers yoghurt.
DINNER 10 SMARTPOINTS Salmon and watercress tart Serves 6
heat the oven to 190c/fan 170c/ gas 5. Mist a 24cm loose-bottomed tart tin with calorie- controlled cooking spray.
take 3 sheets of filo pastry. Fold one in half and lay in the tin, leaving any excess hanging over the edge.
Mist with more cooking spray, then add another folded sheet of pastry, turning a little to cover more of the side of the tin. Mist again and add the third sheet, folded, making sure the tin is covered. Bake for 15 minutes, or until the pastry case is golden. Put the tin on a baking sheet.
Meanwhile, put 150g watercress in a bowl and cover with boiling water. Leave for a minute, then drain and refresh with cold water.
Squeeze until nearly dry, then chop and blend with 5 beaten eggs, 2 tbsp baby capers in brine, ½ small bunch finely chopped dill, zest of 1 lemon and seasoning.
take 1 x 260g pack lightly smoked salmon fillets, skinned and cut into 1cm chunks, and scatter into the pastry case.
Combine the egg mix and 100g half-fat crème fraîche and pour over the salmon.
Bake for 15-20 minutes, or until the filling is just set. allow to cool for ten minutes until just warm, or cool completely. Serve with 125g boiled new potatoes per person and steamed carrots.
Follow with 60g lemon sorbet.
SNACKS 2 SMARTPOINTS
Vegetable sticks served with 100g low-fat natural yoghurt mixed with ground cumin and chopped fresh mint (2 SmartPoints). Fresh fruit of your choice (0 SmartPoints).