Nutritional Info:
Energy: 1390kJ
Calories: 332cal
Protein: 37g
Fat: 12g
- saturated: 2g
Carbohydrates: 20g
-sugars: 3g
Dietary Fibre: 3g
Sodium: 820mg
Calcium: 40mg
Iron: 2.5mg

ready in about 50 minutes; serves 4
You might need to buy:
  • black olives
  • olive oil spray
  • x 150g skinless chicken breast fillets

Serves 4
23 points per recipe, 6 points per serving

ready in about 30 minutes; serves 4
You might need to buy:
  • sunflower oil
  • leek
  • garlic clove
  • 250g potatoes diced
  • veg stock
  • 250g frozen peas
  • very low fat from age frais
ready in about 30 minutes; serves 4
You might need to buy:
  • garlic powder
  • Water
  • vegetable oil
  • broccoli florets
  • red bell pepper chunks
You might need to buy:
  • recipe savory tart dough
  • med eggplant
  • onion
  • olive oil
  • salt and pepper to taste
  • sprinkle of good quality parmesan cheese
Belongs to Asaka Savory tart dough 
You might need to buy:
  • and 2 T all purpose flour
  • salt
  • dried basil
  • large egg yolk
  • ice water
Belongs to Asaka Tomato phyllo tart 
serves 12
You might need to buy:
  • 14X18 inch or 24 9X14 inch sheets phyllo dough
  • extra virgin olive oil
  • plain dry breadcrumbs
  • prepared pesto
  • crumbled feta
  • kosher salt or to taste
  • freshly ground pepper to taste
  • small basil leaves

Savory cheese and chicken stock share the spotlight here with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes.

serves 4
You might need to buy:
  • chicken bouillon cube
  • whole-wheat rigatoni
  • grated Romano

Tomatoes’ strong, savory flavor can help satisfy us sooner, so we may eat less without trying. We added almonds to up the slim-down factor: Dieters who ate the nuts daily lost 56 percent more fat than those who didn’t, a study from Loma Linda University finds; the nuts’ fiber may prevent fat absorption.

serves 4
You might need to buy:
  • almonds
  • loosely packed fresh parsley
  • sun-dried tomato halves
  • olive oil
  • whole-wheat penne

Tuna and ’shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl.

serves 4
You might need to buy:
  • whole-wheat farfalle
  • olive oil
  • chopped fresh rosemary
  • dry white wine
  • chopped fresh parsley

Tuna and ’shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl.

serves 4
You might need to buy:
  • whole-wheat farfalle
  • olive oil
  • chopped fresh rosemary
  • dry white wine
  • chopped fresh parsley