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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

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.

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.

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

Couscous with six vegetables

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.

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,

Basic pancakes

Sift the flours and bicarbonate of soda into a medium mixing bowl. Add the buttermilk and egg to the mixture and stir until a batter forms. Spray a medium heavy-based, non-stick frying pan with oil and set over a medium heat. Drop heaped tablespoonfuls of the batter into the pan, 2–3cm apart. Cook for 1–2 min until small bubbles appear on the surface. Flip and cook for a further 1 min or until lightly golden.

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.

Spiced squash soup with soured cream

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.

Dijon pork with apple

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.

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.

Spiced prawn & pea pilaf

Heat the oil in a large, lidded non-stick frying pan. Fry the onion, stirring frequently, for 5 min, until soft but not coloured. Add the garlic and cook for 1 more min, then add the garam masala and turmeric and cook for 2 min. Add the rice and cook, stirring, for 1–2 min. Add the stock, season with black pepper and bring to a simmer. Cook for 1 min, then cover and reduce the heat to low. Cook, without stirring, for 12 min. Add the prawns and peas to the pan, but don’t stir. Cover and cook for 5 min until the prawns are cooked. Stir in the lemon juice, add a grind of black pepper and serve.

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.

Grilled prawn & chickpea salad

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.

Creamy ricotta & squash penne

Heat the oven to 220°C/fan 200°C/gas 7. Put the squash on a baking tray, spray with oil and roast for 30 min. About 10 min before the end of the cooking time, cook the pasta according to the pack instructions until al dente. Meanwhile, spray a pan with oil and heat. Cook the onion for about 5 min until softened, then add the passata and nutmeg. Cook for 5 min more. Put the spinach in another pan (or in the microwave) and heat until just wilted. Squeeze out the excess water, then mix with the ricotta in a bowl. Season with black pepper. Drain the pasta and toss the spinach mix through it. Add the squash and the tomato sauce and toss again. Divide among 4 bowls and sprinkle with the toasted pine nuts to serve.

Bircher muesli

Combine the oats, blueberries and desiccated coconut in a large bowl. Stir in the milk, grated apple, yogurt and honey, then sprinkle over the chopped nuts. Cover and chill for at least 2 hr or overnight. To serve, spoon the bircher into 6 bowls or small jars and top with the raspberries.

Jan's Cinnamon and Maple Swirl "Better"-Cream Coffee Cake

Recipe by: What's for dinner, mom? "This is a large coffee cake filled with cinnamon and a delicate crumb topping. Lactaid® Cottage Cheese transforms into 'Better' Cream that substitutes for sour cream, creating a moist and tender cake."

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