Four weight-loss recipes from the new WeightWatchers cookbook

Healthy eating starts with healthy cooking. According to WeightWatchers, the more meals that you cook at home, the more control you have over the portion sizes and ingredients. Here are four light and tasty recipes that are easy to make.

Greek chicken souvlaki wrap

These handy wraps are great for grab-and-go lunches. Just prep the chicken in advance, then roll them up when you need a quick meal.

INGREDIENTS

• 650g skinless chicken breasts, cut into 3cm pieces
• 2 tsp dried oregano
• 2 tsp finely grated lemon zest
• 2 tbsp lemon juice
• 3 garlic cloves, crushed
• ½ cup (120g) 99 per cent fat-free plain yoghurt
• ½ Lebanese cucumber, deseeded, cut into 1cm pieces
• 2 tbsp finely chopped fresh mint, plus extra leaves to serve
• 4 x 70g white wraps
• 1 baby cos lettuce, finely shredded
• ½ red onion, thinly sliced

METHOD

1. Combine chicken, oregano, half the lemon zest and juice, and two-thirds of the garlic in a large glass or ceramic bowl. Season with salt and pepper. Cover and marinate in the fridge for 2 hours.
2. Preheat oven grill to high. Line a baking tray with foil. Transfer chicken pieces to prepared tray and lightly spray with oil. Discard any remaining marinade.
3. Grill chicken for 10-12 minutes, turning occasionally, until golden and cooked through.
4. Meanwhile, combine yoghurt, cucumber and mint with remaining zest, juice and garlic in a small bowl. Season with salt and pepper.
5. Place wraps under hot grill for about 10 seconds each side or until lightly browned.
6. To serve, top wraps with lettuce, chicken, onion and yoghurt sauce. Sprinkle with extra mint leaves. Roll tightly to enclose filling.

Makes 4

Spice-crusted roasted pork fillet with salad

This combination of spiced pork with a crunchy salad and zesty citrus dressing is a flavour bomb you won't want to miss. The prep is easy and it looks amazing, making it a great choice for entertaining.

INGREDIENTS

• 2 tsp chilli powder
• 1 tsp ground cumin
• ½ tsp ground coriander
• 2 garlic cloves, crushed
• 450 g lean pork fillet, fat trimmed
• 1 tbsp olive oil
• 1½ tbsp freshly squeezed orange juice
• 1½ tbsp lime juice
• 3 tsp lemon juice
• 1 green shallot (spring onion), thinly sliced
• 1 tsp caster sugar
• 150 g watercress sprigs
• 150 g medley cherry tomatoes, halved

METHOD

1. Preheat oven to 180C fan-forced (200C conventional). Line a baking tray with baking paper.
2. Combine chilli, cumin, coriander and half the garlic in a small bowl. Season with salt and pepper. Rub spice mixture all over pork.
3. Heat 1 teaspoon oil in a large non-stick frying pan over medium-high heat. Cook pork, turning occasionally, for 8 minutes or until browned.
4. Transfer pork to prepared tray. Bake for 15-20 minutes or until cooked through. Transfer to a plate. Cover pork with foil and rest for 5 minutes before slicing thickly.
5. Meanwhile, to make dressing, whisk orange, lime and lemon juices, shallot, sugar and remaining garlic and oil in a small bowl.
6. Arrange watercress and tomatoes on a serving platter. Top with pork and drizzle with dressing.

Serves 4

Friday night pizza

Lebanese bread makes a great pizza base. Keep some in your freezer so you can easily take them out on nights when you're craving pizza. With this easy, delicious and reduced-fat recipe, who needs takeaway?

INGREDIENTS

• 250g butternut pumpkin, peeled, thinly sliced
• 1 small zucchini, thinly sliced
• 1 tbsp olive oil
• 1 brown onion, thinly sliced
• 1 garlic clove, crushed
• 150 g button mushrooms, quartered
• 1 small red capsicum, chopped
• 2 x 80g wholemeal Lebanese breads
• ⅓ cup (90g) pizza sauce
• 100g cherry tomatoes, halved
• 50g pepperoni, chopped
• 70g reduced-fat feta cheese, crumbled
• 25g grated light mozzarella cheese
• 1 tbsp barbecue sauce
• ⅓ cup fresh basil leaves

METHOD

1. Preheat oven to 180C fan-forced (200C conventional). Place pumpkin and zucchini in a bowl. Add half the oil and toss to combine. Preheat a non-stick grill pan over high heat. Cook pumpkin and zucchini, in batches, for 2-3 minutes each side, until lightly charred and tender.
2. Heat remaining oil in same pan over medium–high heat. Cook onion, garlic, mushrooms and capsicum, stirring, for 5 minutes or until just tender.
3. Place breads on 2 baking trays and spread evenly with pizza sauce. Top with grilled vegetables, tomatoes and pepperoni. Sprinkle with feta and mozzarella.
4. Bake for 12-15 minutes or until bread is crisp and golden. Serve pizza drizzled with barbecue sauce and sprinkled with basil.

Serves 4

Cheesy broccoli patties

These vegie-packed patties are bound with mashed cannellini beans for a texture that's creamy and hearty. Think of the recipe as a template and adapt it to what you have on hand. No beans? Try chickpeas. In place of broccoli, try cauliflower. And use whatever cheese you have in your fridge.

INGREDIENTS

• 3 cups (285g) chopped broccoli
• 400g can cannellini beans, drained and rinsed
• ½ tsp garlic powder
• 1 egg, lightly beaten
• ¼ cup (20g) grated parmesan cheese
• lemon wedges, to serve

METHOD

1. Preheat oven to 180C fan-forced (200C conventional). Line a large baking tray with baking paper.
2. Place broccoli in a microwave-safe bowl, cover and microwave on high (100 per cent) for 3 minutes or until tender. Uncover and drain, being careful to avoid hot steam.
3. Mash beans with a fork in a large bowl until almost smooth. Stir in garlic powder and egg. Add broccoli and mash lightly with a fork to combine. Stir in parmesan and season with salt and pepper.
4. Divide mixture into 8 equal portions. Shape each portion into a 1.5cm-thick patty. Place patties on prepared tray and lightly spray with oil.
5. Bake for 20 minutes or until golden brown. Serve warm with lemon wedges.

This is an edited extract from 101 Favourite Weight-Loss Recipes by WeightWatchers, published by Macmillan Australia, RRP $39.99. Photography: WeightWatchers International.