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:
Put all the salad ingredients, except the feta, in a large bowl. Toss to combine.
Make a dressing by whisking together the oil and lemon juice in a small bowl, then pour over the salad and toss to coat.
Serve the salad topped with the feta.
Put the potatoes in a large pan, cover with water and boil for 12–15 min until tender. Drain, allow to cool slightly, then cut in half.
Meanwhile, spray a non-stick frying pan with a little oil and set over a high heat. Add the chicken and stir-fry for 3–4 min until cooked. Remove from the heat and keep warm.
In a large bowl, gently mix together the sweetcorn, rocket, avocado, spring onions, tomatoes, parmesan and halved potatoes.
Combine the dressing ingredients in a small bowl or jug. Divide the salad among 4 serving bowls, then top with the chicken and drizzle over the dressing. Season with ground black pepper, if you like, then serve.
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.
Heat the oil in a large pan over a medium heat. Add the onions and cook for 5 min until golden. Add the tomatoes, stock, chilli flakes, sultanas and carrots. Bring to the boil, then reduce the heat and simmer, covered, for 10 min.
Meanwhile, put the broad beans in a bowl, cover with boiling water, then stand for 1 min. Drain, then rinse under cold running water. Peel off the outer skin and discard. Set the beans aside.
Put the couscous in a medium bowl and mix with the lemon zest and juice. Pour over 430ml boiling water, cover and leave for 2–3 min until the water is completely absorbed. Fluff with a fork, then stir through the parsley.
Add the cabbage, courgettes, chickpeas and broad beans to the pan with the tomato mixture and cook for a further 5 min. 5 Top the couscous with the veg mixture, garnish with extra parsley, then serve with the yogurt to spoon over.
Put the apple juice, sugar, lime zest and juice (reserving a little of the zest to decorate), in a small pan. Heat, stirring, over a low heat until the sugar dissolves. Set aside for 10 min to cool.
Meanwhile, put the melon in a food processor and blend until smooth. Add the lime mixture and pulse to combine.
Pour the mixture into a shallow metal baking tin and freeze for 1 hr or until the edges become icy. Use a fork to stir the icy edges into the centre, then return to the freezer. Repeat this process every 30 min until the granita is completely frozen.
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.
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Put a large saucepan over a medium-high heat. Add the butternut squash, parsnip, celery, butter beans, cumin, coriander and ginger. Mix the stock powder with 1 litre boiling water in a jug, then add to the pan along with the milk. Bring the soup to the boil, then reduce the heat and simmer for 20–25 min until the vegetables are tender.
Remove the pan from the heat and purée the soup with a stick blender (or leave to cool slightly and whiz in a food processor).
Serve topped with the soured cream and chives, with a grind of black pepper.
Steam the new potatoes for 12–15 min until tender.
Meanwhile, spread the mustard over the pork steaks. Heat the oil in a large non-stick frying pan, then fry the pork over a medium-high heat for 3–4 min on each side until cooked through.
Lay the chopped parsley in a thin layer on a clean board. Remove the pork steaks from the heat and put them on top of the parsley, pressing down so it sticks. Turn the steaks over, then cover with foil and leave to rest for 5 min.
Put the noodles in a large bowl, cover with boiling water and leave to soak for 5 min, then drain well. Combine the lime juice, fish sauce and sugar in a small bowl. Stir to dissolve the sugar, then set aside.
Spray a non-stick wok with a little oil and set over a high heat. Cook the prawns, in 2 batches, for 2–3 min per batch until just cooked through. Transfer to a dish and set aside.
Spray the wok with a little more oil and return to a high heat. Add the onion and carrot and stir-fry for 2 min. Add the broccoli and pepper and stir-fry for a further 1–2 min. Add the beansprouts and stir-fry for 1 min. Add the drained noodles, prawns and sauce and cook, tossing, for 1–2 min to coat the noodles.
Scatter with the peanuts and serve with lime wedges, if using.
Put the prawns in a large bowl and spray with a little oil. Add the paprika, tumeric and 2 of the crushed garlic cloves, then gently stir to combine.
Put a griddle pan over a medium-high heat. Add the prawns and cook for 1–2 min on each side until cooked (they’ll turn pink and curl up a little). Remove from the heat and set aside.
In a mixing bowl, gently combine the remaining crushed garlic clove, the chickpeas, tomatoes, avocado, onion, coriander and lemon juice. Season with ground black pepper, then divide among 4 plates and top with the prawns. Serve with the lemon wedges and salad leaves.
Cook the pasta according to the pack instructions and drain well.
Meanwhile, heat a large non-stick frying pan over a medium–high heat and spray with oil. Cook the meat, in batches, for 3–4 min, stirring from time to time, until browned. Remove from the pan, cover and keep warm.
Spray the pan with more oil. Add the onion, garlic and thyme and cook for 1–2 min, then add the paprika and mushrooms and cook for a further 3–4 min. Return the meat and juices to the pan with 3-4tbsp water and the worcestershire sauce. Cover and simmer for 5–6 min. Remove the pan from the heat and stir in the cream.
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.
Transfer the roasted veg to a 1.5 litre ovenproof dish. Whisk the eggs and milk together in a jug, then pour over the veg. Bake for 20–25 min until the frittata is set and the top is lightly golden.
Scatter over a few of the rocket leaves and parmesan shavings, then cut the frittata into 4 and serve drizzled with the balsamic glaze, with the remaining rocket and parmesan on the side.
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