Part 9 (2/2)

B.

Have a low-fat natural yogurt as well (this adds 75 calories)

C.

Have a 300 ml (12 pint) gla.s.s of fresh unsweetened orange juice as well (this adds 110 calories)

D.

Have both the yogurt and the orange juice as in B and C (this adds 185 calories)

see all breakfasts BREAKFAST.

Cheese omelette

Cheddar cheese has a nice strong flavour and is easy to grate, but you can subst.i.tute your favourite hard cheese, so long as you don't use more than 20 g (34 oz).

CALORIES PER PORTION 360 kCals serves 1 2 large eggs 1 teaspoon water 20 g (34 oz) Cheddar cheese, grated 10 g (13 oz) b.u.t.ter salt and freshly ground black pepper Beat the eggs in a bowl with the water, a little salt and plenty of black pepper. Add two-thirds of the grated cheese to the egg and beat again.

Melt the b.u.t.ter in a small non-stick frying pan. When it begins to froth, pour the eggs into the pan. Swirl them around, then leave them alone for a few seconds. Stir them gently now, drawing the mixture in from the side towards the middle of the pan as the omelette cooks. Tilt the pan around, letting uncooked liquid run to the edges. Stop stirring when the eggs begin to really set - this won't take long - and cook for about a minute more.

Scatter the rest of the cheese on one side of the omelette, fold the other side over it, and lift or slide the omelette gently onto a serving plate. Serve immediately.

B.

Have a slice of wholemeal toast with 1 teaspoon low-fat spread as well (this adds 100 calories)

C.

Have 2 slices of wholemeal toast with 1 teaspoon low-fat spread on each as well (this adds 200 calories)

D.

Add 20 g (34 oz) Cheddar cheese to the omelette and serve with 2 slices of toast, as in C (this adds 285 calories)

see all breakfasts BREAKFAST.

Scrambled eggs & smoked salmon

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