Part 10 (1/2)

The cla.s.sic luxury breakfast for days when you feel like treating yourself.

CALORIES PER PORTION 325 kCals serves 1 2 smoked salmon slices, about 50 g (2 oz) 1 sliver of b.u.t.ter (not more than 10 g/34 oz) 2 medium eggs salt and freshly ground black pepper Cut the smoked salmon into strips and set them aside.

Melt the b.u.t.ter in a small non-stick saucepan. Crack the eggs into a jug and beat them well, using a fork. When the b.u.t.ter begins to froth, swirl it around the pan and pour the eggs in immediately. Stir the eggs continuously with a wooden spoon, making sure they don't stick anywhere.

Remove the pan from the heat before the eggs are completely done, as they will continue to cook in the pan. Season with salt and pepper. Stir the eggs once more, then put them on a plate and scatter with the salmon. 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.

Have 2 slices of toast with low-fat spread, as in C, and add a 300 ml (12 pint) gla.s.s of unsweetened orange juice (this adds 310 calories)

see all breakfasts Salads & Vegetables

Tomato & onion salsa; Herb salsa; Onion & garlic salsa; Mustard dressing; Vinaigrette; Italian bread & tomato salad; Feta cheese & lentil salad; Grilled goats' cheese on a bed of rocket; Greek summer salad; Apple & cabbage slaw with cold chicken; Pear, blue cheese & walnut salad; Warm chickpea, beetroot & onion salad; Couscous salad; Rocket, tomato, borlotti bean & chicken salad; Black-eyed bean salad with red onion & hard-boiled egg; Penne with peas, cream & Parmesan; Pasta salad with tuna & peppers; Pasta with tomatoes & chillies; Cauliflower cheese with smoky bacon; Warm potato salad with smoked fish; Baked potatoes three ways; Vegetable couscous with tomato & chilli sauce; Spinach, smoky bacon & poached egg salad; Paprika mushrooms on toast with a great big salad; Spring vegetable risotto

SALADS & VEGETABLES.

Salsas Stir these crunchy salsas into green salad to add a little spice as an alternative when a simple oil and vinegar or lemon juice dressing is suggested, or serve them as a dip with crudites. Always remember to add the calories per portion for the salsa to the rest of your meal.

Tomato & onion salsa

CALORIES PER PORTION 90 kCals serves 2 1 teaspoon lemon juice 1 teaspoon balsamic vinegar 2 teaspoons olive oil 1 small red onion, finely chopped 2 large ripe tomatoes, finely chopped a handful of fresh parsley, finely chopped Mix the lemon juice, vinegar and olive oil in a bowl. Add the onion, stir well and leave in the fridge to chill for 30 minutes.

Add the tomatoes and the parsley, stir well again, and use within about 10-15 minutes.

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Herb salsa

CALORIES PER PORTION 80 kCals serves 2 a bunch of fresh flat-leaf parsley several basil sprigs 1 large shallot, finely chopped 1 teaspoon white wine vinegar 1 tablespoon olive oil Chop the parsley and basil leaves as finely as possible - be careful if you use a food processor or blender, as it will easily turn to mush.

Put the chopped herbs in a bowl and add the shallot. Stir them together and then add the vinegar and olive oil. Mix everything together well, cover the bowl with clingfilm and leave in the fridge for 20 minutes for the flavours to develop. Use within about 10-15 minutes.

see all salads & vegetables SALADS & VEGETABLES.

Onion & garlic salsa

CALORIES PER PORTION 95 kCals serves 2 20 fat black olives in brine, pitted 1-2 garlic cloves, finely chopped or crushed 1 teaspoon mixed dried herbs 1 teaspoon lemon juice 2 teaspoons olive oil Chop the olives finely - it's best not to use a food processor or blender for this, as it shouldn't end up as a smooth paste.