Ingredients

• 2 tsp vegetable oil
• 80g mushrooms, sliced
• Handful fresh spinach
• 25g slice lean ham
• 3 medium eggs
• 30g reduced fat cheddar

Method

1. Place a small frying pan over a medium heat and add the oil.
2. Once the oil is hot, add the mushroom and cook for 3-4 minutes until starting to soften.
3. Add the spinach and keep stirring everything until the spinach has wilted.
4. Meanwhile, chop the ham into small pieces. Add the ham to the pan, and stir everything together until the ham has warmed through.
5. Crack the eggs into a bowl and beat together. Add the egg mix to the pan to coat the vegetables and ham.
6. Reduce the heat to low and cook for 4-5 minutes until starting to cook through.
7. Meanwhile, heat the grill to medium and grate the cheddar.
8. Once the omelette is nearly ready, scatter the cheddar over it and pop it under the grill for 1-2 minutes until the cheese has melted, and the omelette is cooked through.

Ingredients

• 30g carrot, grated
• 50g cucumber, cut into small pieces
• 40g Chinese leaf lettuce, chopped
• 50g sugar snap peas
• 10ml light soy sauce
• 15ml toasted sesame oil
• 1 tsp fresh lime juice
• 1 tsp fresh ginger, grated
• 1 garlic clove, crushed
• ½ small red chilli, deseeded and finely chopped
• ½ tsp lemongrass puree
• 1 tbsp fresh coriander, finely chopped
• 125g skinless salmon fillet

Method

1. Prepare your salad by mixing the carrot, cucumber, Chinese leaf and sugarsnap peas in a bowl.
2. In a separate bowl, mix the soy sauce, sesame oil and lime juice, and set aside.
3. Next, add the ginger, garlic, chilli, lemongrass puree, coriander, and 1 tsp of sesame oil to a bowl and mix well.
4. Chop the salmon fillet up into little pieces, so it’s almost paste like.
5. Add the salmon to the bowl and using your hands mix everything together until well combined.
6. Using your hands, form two small patties with the salmon mix, around 2cm thick. Give your hands a good clean.
7. Place a small frying pan over a medium-high heat and add a tsp of sesame oil.
8. Once the oil is hot, add the fishcakes and cook for 2 minutes on each side until cooked through (the salmon should be pale pink).
9. Drizzle the dressing over your salad and serve alongside the fishcakes.

Ingredients

• 140g chicken breast
• 1 tsp smoked paprika
• Handful spinach
• ¼ yellow pepper, deseeded and sliced
• 25g tinned kidney beans, drained
• 25g tinned sweetcorn, drained
• 4 cherry tomatoes, halved
• 50g avocado flesh, cut into chunks
• 1 slice red onion, finely sliced
• 50g ready to eat quinoa
• ½ fresh lime

Method

1. Place the chicken breast on a chopping board and bash with a rolling pin to thin it a little – aim for around 1-1.5cm thickness.
2. Season the chicken breast with the smoked paprika.
3. Heat a non-stick frying pan over a medium heat. Once hot, add the chicken breast.
4. Cook for 5-7 minutes on each side, until the chicken is cooked through (no longer pink inside).
5. Meanwhile, scatter the spinach into a bowl, then top with the pepper, kidney beans, sweetcorn, tomatoes, avocado and red onion.
6. Warm through the quinoa according to the packet instructions and add to the bowl.
7. Once the chicken is cooked, cut into thin slices and add to the bowl.
8. Squeeze over some fresh lime juice and serve.

Ingredients

• 4 tsp toasted sesame oil
• Small onion, finely sliced
• 1 inch piece of ginger, peeled and grated
• 2 garlic cloves, crushed
• 1 red chilli, deseeded and sliced
• 1 tsp Chinese 5 spice
• 1 reduced-salt vegetable stock cube
• 200g firm tofu
• 1 tbsp soy sauce
• 1 pak choi
• 250g Barenaked noodles, cooked

Method

1. Place a pan over a medium heat and 3 tsp of sesame oil. Once the oil is hot, add the onion and cook for 2 minutes.
2. Add the ginger, garlic and half the chilli, and cook for a further minute. Then add the Chinese 5 spice and cook for a further minute.
3. Next add the stock cube with 800ml of boiling water. Give everything a good stir and leave to simmer for 10 minutes.
4. Meanwhile, cut the tofu up into bite-sized cubes, then pat with kitchen roll to try and remove as much moisture as possible.
5. In a bowl mix the soy sauce with the remaining sesame oil. Add the tofu and mix well to coat.
6. Place a frying pan or wok over a medium-high heat and add the remaining sesame oil.
7. Add the tofu to the pan and cook for 10-12 minutes, turning regularly, until the tofu starts to brown all over.
8. Once the broth is done, strain it into a clean pan so you have a smooth liquid.
9. Put the pan over a medium-high heat and bring to a boil. Slice the pak choi in half lengthways, add each half to the broth and simmer for 2-3 minutes until it starts to wilt.
10. Remove the pak choi from the pan and add the noodles. Heat through for 1-2 minutes until the noodles are piping hot.
11. Meanwhile, add the mushrooms to the tofu and cook for a further 3-4 minutes, until the mushrooms start to soften.
12. Pour the noodle broth into two large bowls, then top each with the pak choi, tofu and mushrooms and sprinkle over the remaining fresh red chillies.

Ingredients

• 2 large Portobello mushrooms
• Low-calorie cooking spray
• 2 reduced-fat bacon medallions, grilled
• Few sprigs of parsley, chopped, plus extra to garnish
• 2 medium eggs
• Salt and black pepper to season

Method

1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
2. Remove the stalks from the mushrooms. Place the mushrooms and the stalks on a baking tray and lightly spray with low-cal cooking spray.
3. Bake in the oven for 10 minutes, drain off any liquid and hollow out the middle of the mushrooms if extra depth is needed to hold the egg.
4. Chop the mushroom stalks and bacon into small pieces. Divide the bacon, chopped mushroom stalks and parsley between the mushrooms, and season with salt and pepper.
5. Crack an egg into each mushroom and return to the oven. Cook for 10 minutes. If an egg runs off, don't worry – just let it cook on the tray and place on top of the mushroom before serving.
6. Serve immediately, garnished with a little chopped parsley.