From crunchy roast potatoes to shredded sprouts with bacon – 6 recipes which will help you stay in shape this Christmas

WE have been showing readers how they can eat to beat diabetes with our brilliant WeightWatchers plan.

With cases of Type 2 diabetes rocketing, WeightWatchers has developed delicious recipes to help you shed pounds and prevent the onset of the condition – or even reverse it in sufferers.

WEIGHTWATCHERS

Serve the pork garnished with the sliced spring onion on this sweet and sour[/caption]

And even if you are not at risk from Type 2, WeightWatchers’ filling meals can help you lose up to a stone before Christmas.

Today we bring you warmer winter meals which can be enjoyed by the whole family and will help you lose weight – and keep it off.

• WWs’ recommended rate of weight loss is up to 2lb a week.

Sweet & sour pork with egg fried rice

Serves 4    I   Prep 20 mins    I  Cook 25 mins

PersonalPoints: 6-15

YOU NEED:

• Calorie controlled cooking spray
• 500g pork tenderloin, fat trimmed and cut into 3cm cubes
• 1 red onion, finely sliced
• 2 red peppers and 1 green pepper, deseeded and roughly chopped
• 200g fresh pineapple chunks
• 60ml rice wine vinegar
• 2 ½ tbsp clear honey
• 1 tbsp cornflour
• 1 tbsp soy sauce
• 1 spring onion, trimmed and sliced lengthways, to garnish

FOR THE EGG FRIED RICE

• 240g brown rice
• Calorie controlled cooking spray
• ½ tbsp soy sauce
• 1 spring onion, trimmed and finely chopped
• 100g frozen peas
• 2 eggs, lightly beaten

METHOD:

1. Cook rice to pack instructions, drain and set aside.
2. Meanwhile, mist a frying pan with cooking spray and cook the pork over a medium-high heat for 7-8 minutes until browned, then transfer to a plate and drain any liquid from the pan.
   Mist the pan again, add the onion and peppers and cook for 6-8 minutes until soft. Add the pineapple for another minute, then transfer to the plate with the pork.
3. In a small jug, mix the rice wine vinegar, honey, cornflour and soy sauce with 100ml water. Pour the sauce into the cooking pan and cook over a low heat, stirring, for 3-4 minutes. Return the pork and vegetables and pineapple to the pan and cook for another 4-5 minutes, until the sauce has thickened and the pork is cooked through.
4. Meanwhile, prepare the egg fried rice. Mist another frying pan with cooking spray, add the cooked rice and fry for 3-4 minutes, then add the soy sauce, the chopped spring onion and the peas, and stir to combine.
   Push the fried rice to one side of the pan and pour the eggs into the space.
   Leave to cook for one minute until just set, then scramble them and mix into the rice.
5. Serve the pork garnished with the sliced spring onion, with the egg fried rice on the side.

Shepherd’s pie

Serves 4    I   Prep 15 mins    I  Cook 30 mins

WEIGHTWATCHERS

Place the pie dish under the grill and brown the top of the pie before serving[/caption]

PersonalPoints: 8-13

YOU NEED:

• 700g potatoes, peeled and cut into chunks
• 2 tsp low fat spread
• 4 tbsp skimmed milk
• ½ tsp ground nutmeg
• 550g extra lean beef mince (5% fat)
• 2 tsp sunflower oil
• 1 onion, diced
• 2 garlic cloves, crushed
• 1 carrot, grated
• 275g beef consomme with sherry
• ½ tsp mixed dried herbs
• 2 tbsp breadcrumbs
• 1 tbsp grated Parmesan

METHOD:

1. Boil the potatoes until just tender, then drain well and return to the pan. Heat until dry and floury, then mash the potatoes until smooth and lump free. Mix in the low-fat spread, milk, nutmeg and season to taste. Set aside.
2. Dry-fry the mince in a preheated non-stick frying-pan, stirring well to break up any lumps. Add the oil and then the onion, garlic and carrot. Cook for 5 minutes until the vegetables soften, then stir in the consommé and 150ml water plus the herbs. Simmer uncovered for ten minutes until the meat is cooked and the liquid has been reduced. Stir once or twice during cooking.
3. Preheat the grill to a medium heat. Spoon the meat into a heatproof pie dish and spread the mashed potato roughly on top, with a fork. Sprinkle over the breadcrumbs and cheese.
4. Place the pie dish under the grill and brown the top of the pie before serving.

Ginger salmon with spicy spinach dhal

Serves 4    I   Prep 20 mins plus marinating    I  Cook 20-25 mins

WEIGHTWATCHERS

Serve with the spicy lentil dhal[/caption]

PersonalPoints: 1-13

YOU NEED:

• 50g fresh ginger, peeled and grated
• 3 garlic cloves, grated
• 1 tbsp mustard seeds
• 4 x 120g salmon fillets

FOR THE DHAL:

• 300g red lentils, rinsed
• 1 tsp cumin seeds
• ½ tbsp olive oil
• 1 onion, finely chopped
• 1 green chilli, deseeded and finely chopped
• 2 garlic cloves, finely chopped
• 1 tbsp garam masala
• 1 tsp ground turmeric
• 4 tomatoes, finely chopped
• 260g young leaf spinach

METHOD:

1. Mix the ginger and garlic with 1 tbsp water to make a paste. Add mustard seeds and a pinch of salt and stir to combine. Spread paste over the salmon and marinate in fridge for at least 1 hour.
2. To make the dhal, bring a large pan of water to the boil, add the lentils and simmer for 20-25 minutes until tender. Then drain.
3. While the lentils are cooking, dry fry the cumin seeds over a medium heat until they start to pop. Remove from the pan and set aside.
   Add the oil to the pan and fry the onion over a medium-low heat for 5 minutes until soft. Add the chilli and garlic and cook for 2 minutes, before adding the garam masala and turmeric.
4. Return the toasted cumin seeds to the pan and cook the mixture for 2-3 minutes. Remove from the heat and stir into the lentils, with the tomatoes and spinach.
5. Meanwhile, preheat the oven to 200C, fan 180C, gas mark 6. Line a baking tray with greaseproof paper and top with the salmon fillets. Bake for 12-15 minutes until the salmon is opaque. Serve with the spicy lentil dhal.

Slow cooker shredded chicken nachos

Serves 6   I Prep 25 mins plus cooling I  Cook 3 hours 20 mins

WEIGHTWATCHERS

Top the nachos with the soured cream, coriander and jalapeños[/caption]

PersonalPoints: 8-11

YOU NEED:

• 1 tbsp ground cumin
• 1 ½ tsp mild chilli powder
• 1 tsp dried oregano
• 640g skinless chicken breast fillets
• 1 large red pepper, deseeded and roughly chopped
• 400g tin chopped tomatoes
• 400g tin black beans, drained and rinsed
• 6 corn tortillas
• Calorie-controlled cooking spray
• 180g half-fat Cheddar, grated
• 6 tbsp reduced-fat soured cream, to serve
• Small handful fresh coriander, leaves picked, to serve
• 2 ½ tbsp sliced jalapenos (in brine), drained, to serve
• Lime wedges, to serve

METHOD:

1. In the bowl of a large slow cooker, combine the spices and oregano. Add chicken, season well, and toss to coat. Arrange the chicken in a single layer, then add the pepper and tomatoes. Cook on high, covered, for 3 hours, or until the chicken is tender and cooked through.
2. Transfer the chicken to a chopping board and shred using 2 forks. Return the meat to the slow cooker, then stir through the beans. Cover and cook for 20 minutes, until the beans are hot.
3. Meanwhile, preheat the oven to 200C, fan 180C, gas mark 6. Mist both sides of the tortillas with cooking spray, then cut each one into 6 triangles. Arrange them on a large nonstick baking sheet in a single layer, then bake for 12 minutes, turning halfway, until crisp and golden.
4. Heat the grill to high. Pile the tortillas on a large baking tray, then spoon over the chicken and bean mixture. Scatter over the cheese, then grill for 1 minute, or until the cheese is melted.
5. Top the nachos with the soured cream, coriander and jalapeños, then serve with the lime wedges.

Cauliflower ‘risotto’

Serves 4    I   Prep 15 mins    I  Cook 35 mins

WEIGHTWATCHERS

Season to taste and serve garnished with the parsley[/caption]

PersonalPoints: 1

YOU NEED:

• Calorie controlled cooking spray
• 1 cauliflower, florets roughly chopped (you’ll need 650g)
• 2 garlic cloves, finely chopped
• 200ml vegetable stock, made with 1 stock cube
• 12g nutritional yeast
• 1 large onion, finely chopped
• 4 sprigs fresh thyme, leaves stripped
• 250g chestnut mushrooms, sliced
• 1 tbsp chopped fresh flat-leaf parsley, to serve

METHOD:

1. Mist a non-stick pan with cooking spray and set over a medium heat. Add one-third of the cauliflower and all the garlic and cook, stirring, for 2-3 minutes. Add the stock, bring the mixture to a simmer and cook, covered, for 15 minutes until the cauliflower is very tender. Remove from the heat, sprinkle over the nutritional yeast, and use a stick blender to blitz the mixture to a smooth purée.
2. Then put the remaining cauliflower into a food processor and blitz until roughly the texture of rice, then set aside.
3. Mist a large non-stick frying pan with cooking spray and add the onion, thyme, mushrooms and two tablespoons of water. Cook, stirring occasionally, for ten minutes until the vegetables are tender. Add the cauliflower rice and 50ml boiling water from the kettle and cook, stirring, for two minutes until hot.
4. Stir the cauliflower puree into the mixture, adding a splash of water if the ‘risotto’ is too thick.
5. Season to taste and serve garnished with the parsley.

Bubble & squeak cakes with fried eggs

Serves 4    I   Prep 20 mins    I  Cook 40 mins

WEIGHTWATCHERS

Serve the cakes with the spinach on the side and a fried egg on top[/caption]

PersonalPoints: 1-6

YOU NEED:

• 500g Maris Piper potatoes, cut into small chunks
• 150g Brussels sprouts, shredded
• 100g Savoy cabbage, shredded
• ¼ tsp ground nutmeg
• 20g plain flour
• Calorie controlled cooking spray
• 2 shallots, finely chopped
• 450g young leaf spinach
• 4 eggs

METHOD:

1. Bring a large pan of water to the boil over a medium heat and cook the potatoes for 15-20 minutes until tender, adding the sprouts and cabbage for the last three minutes. Drain and return to the pan to steam-dry for a couple of minutes.
2. Add the nutmeg, then mash until the potatoes are smooth and the vegetables have broken up a bit. Season to taste. Allow to cool slightly, then shape mixture into eight patties.
3. Preheat oven to 120C, fan 100C, gas mark 1-2. Put the flour on to a large plate and lightly coat the patties in the flour. Mist a large frying pan with cooking spray and cook patties over a medium heat for 4-5 minutes on each side until golden, then transfer to a baking sheet and put in the oven to keep warm.

4. Wipe the pan clean and mist with cooking spray. Cook the shallots for three minutes or until soft, adding a splash of water if it gets dry. Add the spinach and cook, stirring, for two minutes until the spinach has wilted – you may need to add the spinach in batches. Season to taste. Transfer to a bowl, cover and keep warm

5. Wipe the pan, mist with cooking spray again and fry the eggs for 2-3 minutes until the whites have set. Serve the cakes with the spinach on the side and a fried egg on top with a sprinkling of freshly ground black pepper.