This dish tastes more induglent than the Smart Points value would suggest and is a great wholesome option when you fancy some comfort food.
Smart Points: 9 per serving
Time: 20-25 minutes
What you need:
1 tsp oil
100g pasta – twists or congliche would be my choice
2 salmon fillets
small onion, finely chopped
1 clove garlic, crushed
125ml dry white wine
150g low fat soft cheese with garlic and herbs
4 handfuls of baby spinach
What to do:
Heat the oven to 150C. Put a large sheet of tinfoil onto a bakingctray. Place the salmon skin side down onto the foil. Scatter over the mixed herbs and squeeze over the juice of 1/2 the lemon.
Wrap the foil around the salmon to make a parcel. Put the baking tray into the oven and bake for 20mins.
Meanwhile, cook the pasta in a large pan of salted water for around 10 minutes until the pasta is al dente.
Heat the oil in a large frying pan. Gently fry the onions until softened – about 5 mins. Add the garlic and fry for 1 minute. Add the wine and increase the temperature slightly until the strong alcohol smell burns off.
Add the spinach to the onions a handful at a time and stir until wilted.
When the past is cooked, turn off the and drain, reserving some of the water.
Add the soft cheese to the onions and spinach over a low heat, stirring until the cheese has melted. Add some of the pasta water to slacken the sauce to the desired consistency and season to taste.
Stir the drained pasta into the sauce. Divide the pasta between two bowls and top each with a salmon fillet.
Squeeze a bit of lemon over each dish and add some freshly cracked black pepper.
A tasty, versatile sauce that makes and excellent accompaniment to pasta, rice or potatoes.
I served mine with 60g wholewheat pasta twists for an extra 6 Pro Points.
Pro Points: 2
Filling & Healthy: 0 (if using oil from your daily allowance)
Cooking time: 40 minutes
4tsp healthy oil
1 red onion, roughly chopped
1 aubergine, cut into large chunks
1 large courgette, cut into thick semi-circles
1 red and 1 yellow pepper, cut into large chunks
large handful of cherry tomatoes, halved
1tsp chilli flakes
1tbsp mixed herbs
5 cloves garlic, 3 unpeeled, 2 peeled and finely chopped
2 medium (165g each) chicken breasts
2x 400g cans chopped tomatoes
2ooml chicken stock made with 1 stock cube
2 tbsp tomato puree
large bunch fresh basil, torn roughly
Preheat the oven to 200c/fan 180/Gas Mark 6.
Put all of the chopped vegetables into a large roasting tin. Lightly crush the 3 unpeeled cloves of garlic under a large flat knife or using the heel of your hand and add to the tin.
Drizzle 4tsp of the oil over the vegetables and sprinkle with the mixed herbs, chilli flakes and a good pinch of salt and pepper. Toss the vegetables well until they are all coated with the oil and seasoning.
Lie the chicken breasts on top of the vegtables and put the tin into the oven to roast for 30mins (after 15mins, toss the vegetables again).
Meanwhile, heat the remaining oil in a large pan over a med/low heat. Add the chopped garlic and gently stir fry to 1min.
Add the tinned tomatoes, tomato puree and stock to the garlic and bring to rapid simmer for 3mins before adding the chopped basil.
When the vegtables are soft and the chicken is cooked through, chop the chicken into bitesize pieces before adding the whole lot, including any roasting juices, to the tomatoe sauce.
Bring the sauce to a rapid simmer for a few minutes. Check the seasoning and serve.
Top Tip: Leave out the chicken and use vegetable stock to make this a 0 Pro Points, vegan/vegetarian dish.
This is one of my staple mid-week recipes. It is quick, economical and it’s so easy that Mr FFF actually cooked the dish pictured all on his own. And to give him the full credit he deserves, he didn’t even make much mess!
This batch loving prepared by Mr FFF
Pro Points: 7
Simple Start: 0
Filling & Healthy: 0
Preparation time: 5mins
Cooking time: 15mins
120g dried wholemeal pasta
4 bacon medallions, chopped
150g mushrooms, sliced
400g tin chopped tomatoes or 4 fresh tomatoes chopped
2tsp mixed herbs
Fry the bacon and mushrooms in a non-stick saucepan until the bacon is just cooked.
Stir in the tomatoes and bring to the boil.
Reduce the heat and stir in the mixed herbs.
Simmer the sauce while you cook the pasta according to the instructions on the packet.
Season the sauce to taste and serve on top of the drained pasta.
Top tip: Add a pinch of dried chilli flakes to give this dish a fiery kick.
Put a twist on this classic by using pork, chicken or turkey mince. I like to use a beef stock cube to add richness to the sauce but you could match the stock to your choice of mince if you prefer.
Pro Points: Chicken 
+ extra for spaghetti
Simple Start: 0
Preparation time: 10mins
Cooking time: 40mins
Olive/vegetable oil or oil spray
1 large or 2 small onions, roughly chopped
4 cloves garlic, crushed
500g of your choice of chicken mince, extra lean beef mince, extra lean pork mince, or turkey breast mince
400g chopped tomatoes
Beef stock cube, made up with 100ml of hot water
200g mushrooms, sliced thickly
2tbsp dried mixed herbs
Salt & pepper
Spaghetti to serve
Heat the oil in a non-stick pan. Add the onions and garlic and fry gently over a medium/low heat for approximately 5mins until softened.
Add your choice of mince. Increase the heat slightly and fry until browned.
Add the tomatoes, passata, stock and mixed herbs and stir well.
Bring up to the boil. Stir in the mushrooms then reduce the heat and simmer for 20-25min until the mushrooms are cooked through.
Season to taste and serve with cooked pasta.
Top tip: Add some chopped mixed peppers and extra tinned tomatoes or passata to make this go even further (and reduce the points per serving if you are counting Pro Points). E.g. If using chicken mince and adding 3 peppers, you are able to get 6 servings at 2pp each (excluding pasta).