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

Grilled chicken salad with ginger dressing

Put the dressing ingredients, including the coriander stalks, in a small saucepan with 4tbsp water and bring to the boil. Take off the heat and set aside to cool. Pour half the dressing into a small sterilised jar and put in the fridge. Put the chicken in a shallow dish and pour over the remaining dressing. Cover, then put in the fridge to marinate for 20 min or until ready to cook. Heat the grill to medium. Cook the chicken for 2–3 min on each side until cooked through. Transfer to a clean chopping board and keep warm. Meanwhile, toss the spring onions, courgettes and peppers in a mixing bowl with the sunflower oil. Grill the veg for 5–7 min, turning, until tender. Thinly slice the chicken, then toss with the spinach, tomatoes, chilli, coriander leaves, the grilled veg and the reserved dressing. Serve with the bread rolls.

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Lobster With Brandy Butter

Fill two 10-quart pots halfway with water; heat to boiling. Meanwhile, place shallots and brandy in small saucepan and boil over high heat until brandy is reduced to 3 tablespoons, about 3 minutes. Strain through a fine-mesh sieve into a heavy medium saucepan; discard shallots. Place pan over medium heat and whisk in butter, 1 piece at a time, blending first piece before adding next. Sauce should be thick and foamy. Season with salt and cover to keep warm. Drop lobsters headfirst into boiling water. Cover pots, return to boiling, then boil 8 minutes. Drain lobsters in sink.

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Courgette fritters with poached eggs

Serve these gluten and dairy-free fritters for brunch topped with poached eggs and hot sauce. Recipe extracted from Dairy Free Delicious by Katy Salter.

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This slimmed-down moussaka recipe serves up a fraction of the fat and calories, but all of the big Greek flavours.

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You won’t need to say no with our healthier summer fruit and chia seed tart. Bursting with flavour, guilt free and bound to impress.

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Say hello to your new lunchbox. Easy to transport and layered with healthy ingredients, this pork salad in a jar is low in calories but high in protein.

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