Conditions

Ham & egg breakfast muffins

Scoop the avocado flesh into a small bowl and mash roughly. Stir through the chives and lemon juice, then add Tabasco and ground black pepper to taste. Spray a non-stick frying pan with oil and set it over a medium-high heat. Crack the eggs into the hot pan and fry for 2–3 min until they’re cooked to your liking. Meanwhile, toast the muffins until golden. Spread the avocado mixture over the bottom halves of the muffins, then top each with ham and an egg. Sprinkle with freshly ground black pepper, replace the muffin tops and serve. Nutrition scientist Bridget Benelam says: This high-protein muffin will help keep you feeling full throughout the morning. Eggs are particularly good at filling us up, as well as being rich in nutrients, providing B vitamins, selenium, vitamin D and omega-3. Although avocados are quite high in fat, about 80% of this is unsaturated, which is better for your heart health. They also contain vitamins B6 and E, potassium and copper. Smoked ham is salty, but using chives and lemon juice for a flavour boost means you won’t need to add any extra salt. How our recipe compares with a Sausage & Egg McMuffin: 430kcal 24g fat 8.5g saturates 1.9g salt

Vegetable spaghetti

Cook the pasta in a large pan of water according to the pack instructions. Drain, then return to the pan. Meanwhile, spray a large non-stick frying pan with oil and set over a medium heat. Stir-fry the peppers for a few min until browned. Add the tomatoes, peas and broccoli and simmer for 5 min. Add the vegetable mixture to the pasta with the lemon zest, rocket and cheese and mix. Season with ground black pepper, then serve in 4 bowls.

Berry nut chia muffins

Heat the oven to 190°C/fan 170°C/gas 5. Line a 12-hole muffin tray with paper cases. Sift the flours, baking powder and bicarb of soda into a large bowl. Add the oats and chia seeds. In another bowl, whisk together the eggs, olive oil, date syrup, orange juice and vanilla extract until smooth. Add to the flour mixture and mix until just combined. Stir in the berries and all but 1tbsp of the almonds. Spoon the mixture into the prepared cases. Mix the extra oats and reserved almonds and spoon on top of each muffin. Bake for 25–30 min until springy to the touch, then transfer the muffins to a wire rack to cool. Store in an airtight container and eat within 2 days, or freeze.

Herb-crusted fish with new potatoes

Preheat the oven to 180°C/fan 160°C/gas 4 and line a baking tray with baking paper. Steam the potatoes for a few min or until tender. While the potatoes are cooking, combine the herbs and capers in a shallow bowl. Add the fish fillets and coat on both sides with the herb mixture. Spray a large frying pan with a little oil and set over a high heat. Add the fish and cook for 1–2 min on each side until golden. Transfer to the prepared baking tray, then bake in the oven for 5 min or until cooked through. Meanwhile, steam the broccoli and beans until tender-crisp. Transfer to a mixing bowl with the almonds, olive oil and lemon zest and juice, then toss. Serve the cooked fish with the new potatoes and vegetables.

Lemon fishcakes

Heat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking paper. Boil the potatoes for 10–12 min until tender. Drain, mash and cool. Meanwhile, put the fish in a large pan, cover with boiling water and bring to the boil. Turn off the heat, cover and leave for 5 min. Lift the fish out of the cooking water, then flake into a bowl, discarding any bones. Add the cooled mashed potato to the fish, then mix in the lemon zest and juice, spring onions, parmesan and 1 of the beaten eggs. Divide the mixture evenly into 8, then form into fishcakes. Put the flour in a shallow bowl and season with pepper. Put the remaining egg in another shallow bowl, and the breadcrumbs in another. Dip each fishcake into the flour mixture, shake off the excess, then dip it into the egg, then the breadcrumbs and press to coat. Put on the baking tray. Lightly spray the fishcakes with oil, then bake for 20 min or until crisp and golden. Meanwhile, toss together the cucumber, dill and onion in a bowl. Combine the oil and vinegar in a salad bowl, then add the mixed leaves and toss. Serve 2 fishcakes per person, with the cucumber salad, dressed leaves and lemon wedges for squeezing over.

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Chicken & mushroom rigatoni

Cook the pasta according to the pack instructions. Meanwhile, spray a large non-stick frying pan with a little oil and heat on medium-high. Cook the mushrooms for 5 min or until golden and the liquid evaporates. Drain the pasta and season with ground black pepper, then toss with the mushrooms and the remaining ingredients. Serve sprinkled with more ground black pepper.

Mustard salmon with vegetable pilaf

Line a baking tray with foil and spray with oil. Put the salmon in the tray, then spread over the mustard and drizzle with the lemon juice. Cover and put in the fridge for 10 min to marinate. Heat the grill to medium. Put the rice in a large non-stick frying pan, then pour over the hot stock and bring to the boil. Stir well, then reduce the heat, cover and simmer for 10 min or until the rice is cooked and all the liquid is absorbed. Stir through the sweetcorn, peas, spinach and dates, then cover again and cook for a further 5–6 min until piping hot. Season with ground black pepper. Meanwhile, cook the marinated salmon under the hot grill for 12 min or until cooked through. Divide the grilled mustard salmon fillets and the vegetable pilaf among 4 plates, then sprinkle with chopped parsley

Spicy pumpkin soup with cheesy melts

Heat the oven to 220°C/fan 200°C/gas 7. Put the pumpkin in a baking tray, spray with oil and bake for 15 min. Remove but leave the oven on. Meanwhile, spray a large pan with oil. Cook the onion and carrots for 5–7 min, then add the ground spices and chilli flakes and cook for a further 1 min. Add the cooked veg, the lentils and the stock to the pan. Bring to the boil, then simmer for 20 min. Allow to cool slightly, then add the soft cheese and blend with a hand blender until smooth. When the soup is almost ready, make the cheesy melts: sprinkle half the cheese over one tortilla. Top with the tomatoes, spinach and remaining cheese, then cover with the second tortilla. Bake for 4–5 min, then cut into wedges. Divide the soup among bowls, garnish with coriander and extra soft cheese,

Lancashire hotpot

Preheat the oven to 190°C/fan 170°C/gas 5. Spray a large, wide pan with a little oil and put over a medium heat. Dust the lamb cubes in the seasoned flour, then add to the pan in batches and fry until browned all over. Remove from the pan and set aside. Add the onion and carrots to the pan and cook for 5 min, spraying with a little more oil if needed. Return the lamb to the pan with the hot stock, worcestershire sauce and thyme. Season with ground black pepper, then take off the heat. In a shallow ovenproof dish with a lid, arrange half the potato slices in an overlapping layer. Top with the meat mixture, then layer the remaining potatoes on top and dot with the low-fat spread. Cover and cook in the oven for 30 min, then remove the lid. Cook for a further 20 min or until the potatoes are crisp and golden brown. Serve immediately. Add the cooked veg, the lentils and the stock to the pan. Bring to the boil, then simmer for 20 min. Allow to cool slightly, then add the soft cheese and blend with a hand blender until smooth. When the soup is almost ready, make the cheesy melts: sprinkle half the cheese over one tortilla. Top with the tomatoes, spinach and remaining cheese, then cover with the second tortilla. Bake for 4–5 min, then cut into wedges. Divide the soup among bowls, garnish with coriander and extra soft cheese,

Roasted veg frittata

Preheat the oven to 220°C/fan 200°C/gas 7 and line a large roasting tray with baking paper. Put the sweet potatoes, pepper, courgette and onion into the tray, then drizzle with the olive oil and toss to coat. Roast for 25 min. Add the asparagus or beans to the tray and roast for a further 5 min. Remove the tray from the oven, then reduce the heat to 180°C/fan 160°C/gas 4.

Roasted lemon chicken

Preheat the oven to 200ºC/fan 180ºC/gas 6. In a large frying pan, heat 1tsp of the oil, then add the chicken and sear on each side until lightly golden. Transfer the seared chicken to a large shallow casserole or ovenproof dish, then add the chopped potatoes, butternut squash, garlic cloves and lemon wedges to the dish. Scatter with the thyme, then season with ground black pepper and drizzle with the remaining oil. Toss to coat, then roast for 30 min, turning once, or until the vegetables are golden and tender and the chicken cooked through. To serve, divide the roasted chicken and vegetables among 4 plates, then scatter with the rocket. Nutrition per serving 315kcal 32g 9.4g 1.8g 4.9g 6.5g 0.3g 103mg 28.7g 2.6mg Read more on how we calculate nutrition. User Rating 0 (0 votes) Leave a comment You must be logged in to post a comment.

Ricotta fruit toast

Toast the bread. Add the spread, then the ricotta, then spoon over the spiced fruit. Serve immediately.

Mixed berry vanilla sponge cake

Ingredients 3 eggs 115g caster sugar 140g plain flour A few drops vanilla extract 400g frozen mixed berries 4tbsp no-added-sugar black cherry or blackcurrant jam 200g 2% fat Greek yogurt Method Heat the oven to 190°C/fan 170°C/gas 5 and line a 20–22cm diameter cake tin with baking paper. In a large bowl, beat the eggs and sugar together with an electric hand mixer until the mixture is thick, creamy and trebled in volume (this will take 4–5 min) – the beaters should leave a thick trail on the surface when lifted. Sift half the flour over the mixture, then fold in lightly using a metal spoon. Sift over the remaining flour, then fold in, along with the vanilla extract and 1tbsp water.

Roasted vegetable salad with lime dressing

Preheat the oven to 200°C/fan 180°C/gas 6. Toss the veg with the 2tbsp oil and season with a pinch of salt and black pepper. Put into a large roasting dish and cook in the oven for 40–45 min. Remove and cool slightly, then mix in the herbs. Whisk the dressing ingredients together and season with black pepper. Serve the roasted veg at room temperature, drizzled with the dressing. COOK’S TIP: Try using beetroot, aubergine or onion in place of some of the veg.

Golden veg and bean stew

Heat the oil in a large flameproof casserole. Add the onion, leeks and garlic and cook for 5 min or until softened. Add the remaining veg and potatoes and cook for 8–10 min, stirring occasionally. Add the tomato paste, stock and beans and season with black pepper. Bring to the boil, then reduce the heat and si

Spaghetti with broccoli pesto

In a food processor or blender, blitz half the broccoli florets with the garlic, almonds, cheese, lemon zest and juice and olive oil until the mixture forms a chunky pesto. Season with ground black pepper, then set aside. Cook the pasta according to the pack instructions. Meanwhile, steam the remaining broccoli, the courgettes, pepper and peas for 5 min or until tender.

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