The calorie count is low in these delightful recipes, which you can make for the whole family to enjoy.

Chicken and crab soup

  • 1kg (2lb) chicken pieces
  • 2 liters (8 cups) water
  • 6 peppercorns
  • 1 onion
  • salt
  • 125g (4oz) mushrooms
  • 6 shallots
  • 1 clove garlic
  • ½ teaspoon grated green ginger
  • 1 stick celery
  • ½ red pepper
  • 2 chicken stock cubes
  • 155g can crab
  • 1 tablespoon soy sauce
  • 2 teaspoons dry sherry
  • 2 egg whites
  • 2 tablespoons water, extra

Put chicken pieces into a saucepan, add water, peppercorns, peeled and roughly chopped onion and ½ teaspoon salt. Bring to boil over medium heat, skim well to remove any scum; reduce heat and simmer gently, covered, 1½ hours.

Strain stock, remove any fat; reserve chicken. Put chicken stock, crushed garlic, ginger, crumbled stock cubes, soy sauce and sherry into the saucepan, bring to boil.

Add sliced mushrooms, chopped shallots, sliced celery, thinly sliced red pepper and drained crab. Bring to boil, reduce heat, simmer 2 minutes. Beat egg whites and extra water lightly, add to soup in a thin stream. Stir well.

Serves 6 – 350 calories per serve.

Crumbed chops with herbs

  • 4 veal chops
  • 8 Sesame Vita-wheat biscuits
  • 1 egg
  • 45g (1½oz) butter or substitute
  • 1 cup of water
  • 2 teaspoons flour
  • 1 beef stock cube
  • 1 tablespoon chopped chives
  • 2 tablespoons chopped parsley
  • ½ teaspoon basil

Crush biscuits finely, dip veal chops in lightly beaten egg, then coat in crushed biscuits. Melt 30g (1oz) butter in a pan, add chops, brown evenly on both sides, approximately 2 minutes on each side.

Transfer chops to an oven tray lined with aluminum foil, bake in moderate oven 20 minutes or until chops are cooked; keep warm. Melt remaining butter in the pan, stir in flour, cook 1 minute, gradually stir in water, add crumbled stock cube. Add parsley, chives, and basil, cook 1 minute, spoon over chops.

Serves 4 – 300 calories per serve.

Steamed vegetables are a good low-calorie accompaniment; steaming helps retain vitamins. Choose from beans, zucchini, broccoli or celery. If you have no steamer, place them in a covered metal colander over a pan of simmering water. Cook for about 20 minutes until barely tender.

Yogurt and passion fruit ice cream

  • 2 x 200g cartons non-fat skim milk natural yogurt
  • 2 tablespoons honey
  • 2 teaspoons gelatine
  • 1 tablespoon water
  • 2 passionfruit
  • 2 egg whites

Combine in blender yogurt and honey, blend until well combined. Sprinkle gelatine over water, dissolve over hot water, cool. Add gelatine to yogurt mixture, blend until combined well. Pour yogurt mixture into freezer tray, freeze until firm.

Put yogurt mixture into a small bowl of an electric mixer, beat until mixture becomes thick and doubles in bulk. Fold passionfruit pulp and firmly beaten egg whites lightly into yogurt mixture, mix well. Pour ice-cream back into freezer tray, freeze until firm.

Serve by itself or with unsweetened canned fruit, topped, if desired, with a little extra passionfruit pulp.

Serves 6 – 70 calories per serve.

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