Slimmers

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7 WAYS TO REDUCE FAT
One of the easiest ways to reduce the amount of fat you eat is to use less fat when you cook. 1. Avoid frying in oil, butter, margarine or ghee. Try grilling, roasting on a rack, steaming or microwave cooking instead. 2. Always trim all visible fat from meat. Remove fat and skin from chicken. Look for lean cuts of meat and limit the amount of sausages, luncheon meats and salamis you eat. 3. Use a nonstick frying pan and simply brush or spray with a little oil (don't pour oil in) for browning and sauteeing. 4. Change the emphasis of your meals. Eat more pasta, rice, vegetables, bread and fruit, and less meat and fatty sauces. 5. Cook casseroles and soups one day ahead and chill. Any fat will rise to the surface and can be easily removed once it solidifies 6. Use low-fat or skim milk in cooking whenever possible. Choose cottage or ricotta cheese in place of cream cheese and sour cream. 7. Try low-fat, unflavoured yogurt in place of sour cream to finish casseroles. Do not reboil or the yogurt will curdle. For an easy hot dessert try Baked Bananas in Orange Juice. To make, peel and cut 4 bananas into thick slices. Place bananas in an ovenproof dish, pour over the juice of 1 fresh orange, drizzle with a little honey and sprinkle with ground cinnamon to taste. Cover and bake at 180�C/350�F/ Gas 4 for 10-15 minutes or until bananas are tender.

APPLE AND BLUEBERRY CRUMBLE
4 apples, cored and chopped 375 g/12 oz fresh or frozen blueberries 2 teaspoons finely grated lemon rind 1 teaspoon ground cinnamon CRUMBLE TOPPING 11/2 cups/140 g/41/2 oz rolled oats 1/2 cup/90 g/3 oz brown sugar 30 g/1 oz butter, softened 1/2 cup/125 mL/4 fl oz orange juice

APPLE AND RICOTTA STRUDEL
8 sheets filo pastry vegetable oil spray RICOTTA AND APPLE FILLING 440 g/14 oz canned unsweetened pie apples, drained 2 tablespoons brown sugar 90 g/3 oz sultanas 1 cup/250 g/8 oz low, fat ricotta cheese, drained 2 tablespoons sugar 2 teaspoons corn flour 1 teaspoon ground cinnamon 1 egg white

BAKED SICILIAN FISH
4 swordfish, blue eye cod or haddock steaks 1 onion, sliced 3 tablespoons chopped fresh flat leaf parsley 2 tablespoons capers 2 teaspoons finely grated lemon rind crushed black peppercorns 1/2 cup/125 mL/4 fl oz white wine 1/2 cup/125 mL/4 fl oz fish stock or water.

BAKED MARINATED FISH
HERBED SPICE MIX 4 spring onions, shredded 4 small whole fish (such as snapper, bream, 2 fresh green chilies, chopped whiting, sea perch, cod or cleaned and scaled 3 tablespoons shredded fresh basil 8 kaffir lime leaves 2 tablespoons chopped fresh coriander 8 thin slices lemon 1 tablespoon cumin seeds 4 tablespoons mango chutney 2 tablespoons reduced-salt soy sauce

BANANA BREAD PUDDING
8 slices fruit bread, crusts trimmed 3 bananas, sliced 1/4 cup/60 g/2 OZ sugar, plus 2 tablespoons extra 1 teaspoon ground cinnamon 2 1/2 cups/600 mL/1 pt reduced-fat milk 3 eggs

BASIL SCONES
2 cups/250 g/8 oz self, raising flour 15 g/1/2 oz butter 4 tablespoons shredded basil 2 teaspoons cracked black pepper 1 cup/250 mL/8 fl oz milk

BEANS IN TOMATO SAUCE
1 onion, chopped 2 cloves garlic, crushed 440 g/14 oz canned tomatoes, undrained and mashed 2 tablespoons chopped fresh flat leaf parsley 1 tablespoon chopped fresh mint 375 g/12 oz green beans, trimmed freshly ground black pepper

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