Category Archives: Main Courses

This lovely autumn recipe makes a hearty pumpkin soup.

Perfect if you've hollowed out some pumpkins for Halloween and don’t want to waste the flesh. Full of flavour and a real winter warmer. A bowl of this low fat soup recipe is an amazing 55 calories and only 0.4% fat.

Spicy Pumpkin Soup

Per serving
55 calories, 0.4% fat


1 large onion, diced
600g pumpkin, diced
2 garlic cloves, crushed
1 tsp balti curry powder
2 tsps vegetable stock powder
1 tbsp tomato puree
salt and freshly ground black pepper
fresh chives, to serve

Cooking Instructions:

1. Put the diced onion and pumpkin in a large saucepan. Add the garlic, curry powder, vegetable stock powder and tomato puree and cover with water. Bring to the boil and then simmer gently until the pumpkin is soft and cooked.
2. Allow the mixture to cool slightly, then pour into a liquidiser or blender and blend until smooth.
3. Return the soup to the saucepan to reheat, seasoning with salt and black pepper and adjusting the consistency by adding boiling water if required.
4. Serve the soup in warmed bowls and garnish with fresh chives.


For a creamy soup, stir in 1 tbsp of 2% fat Greek yogurt just before serving.

Thai Crab Fishcakes

Serves 4

Per serving

160 calories, 0.7% fat

Preparation time 10 minutes

Cooking time 12 minutes


2 large baking potatoes
1 x 200g can dressed crab meat
4 baby leeks, finely sliced
1 tbsp chopped fresh parsley
1 tbsp chopped fresh chives
1 tsp Thai seasoning or paste
150ml 2% fat Greek yogurt
2 tbsps sweet chilli sauce
freshly ground black pepper

Cooking Instructions:

1. Grate the raw potatoes onto a clean tea towel, then squeeze out the starches.
2. Place the grated potato in a mixing bowl and add the crab meat, leeks, herbs and Thai seasoning or paste, mixing well.
3. Divide the mixture into 4, then mould each portion into a ball.
4. Heat a non-stick frying pan and lightly spray with oil spray.
5. Add the potato cakes and flatten them with a spatula.
6. Cook gently for 12 minutes, turning them over every 3-4 minutes.
7. Mix together the yogurt and chilli sauce.
8. Add the black pepper to taste.

Serve the crab cakes

Smokey Sausage Casserole with Mustard Cheesy Mash

Serves 4
Calories Per Serving 355


8 low-fat sausages
1 tsp smoked paprika
1 red onion sliced,
2 sprigs fresh thyme,
150 ml red wine
1 x 400g of chopped tomatoes,
600g potatoes, peeled and cut in half
1 large garlic clove peeled
1 tsp grain mustard,
50g of low fat mature cheese grated,
1 tsp finely chopped chives, salt and black pepper

Cooking Instructions:

Pre-heat non-stick frying pan until hot.
Add sausages and dry fry with the paprika until lightly browned.
Add the red onion and continue cooking until soft.
Add the thyme, wine and tomatoes and bring to a gentle simmer.
Cover and simmer for 10 minutes until the sausages are cooked through.
Boil the potatoes with the whole garlic clove in a pan of water until soft.
Drain well and mash adding the mustard, grated cheese and chives.
Adjust the seasoning and serve together.

Crab Linguine

Per Portion:
Calories 632
Fat 15.2g
Sugar 2.7g
Salt 0.8g


250g (9oz) linguine pasta
1 tbsp. olive oil
1 small clove of garlic, finely chopped
1 small red chilli, deseeded and finely chopped
20g (4 tsps.) Flora Pro.Activ
Zest and juice of half a lemon
Small handful of fresh parsley (5g), finely chopped
150g (5oz) fresh crabmeat, white and/or brown (or a 170g can, drained)
Small handful of fresh rocket (optional)

Cooking Instructions:

1. Cook the linguine according to pack directions.
2. Meanwhile, heat the oil and gently sauté the garlic and chilli until soft.
3. Drain the pasta when cooked and toss together with the garlic-chilli mix, Flora Pro.Activ, lemon and parsley.
4. Place in serving bowls and top with the crabmeat and rocket if using.