Part 15 (2/2)

When the vegetables are almost ready, prepare the couscous. Put it in a large bowl and add the boiling water. Stir well, cover with clingfilm and set aside for 5 minutes. By the end of this time the couscous should be soft - if it isn't, then leave it a little longer. It should also have absorbed all the water, but if it hasn't, drain it with a sieve. Put the couscous back in the bowl and fluff it up with a fork, breaking up any lumps. Reheat the sauce if necessary, but don't let it burn.

Divide the couscous between 2 plates, and put the roasted vegetables on top. Pour the sauce over everything and serve immediately accompanied by a green salad.

B.

Add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 90 calories)

C.

Add a dressing, as for B, and increase the amount of couscous to 140 g (434 oz) as well (this adds 160 calories)

D.

Add a dressing and increase the amount of couscous, as for C, but also roast 2 chicken b.r.e.a.s.t.s, about 100 g (334 oz) in the oven at the same time as the vegetables (this adds 310 calories)

see all salads & vegetables SALADS & VEGETABLES.

Spinach, smoky bacon & poached egg salad

If you want to cook your egg in an egg poacher, you'll have to coat it with a light spray of oil so the egg doesn't stick.

CALORIES PER PORTION 355 kCals serves 1 2 handfuls of baby spinach leaves, any stringy stalks removed 2 smoked streaky bacon rashers 1 egg for the dressing: 2 teaspoons olive oil a drizzle of cider vinegar a pinch of wholegrain mustard freshly ground black pepper Whisk the dressing ingredients together in a small bowl or jug and add a little black pepper to taste.

Wash the spinach leaves, shake them dry and put them on a serving plate.

Place a frying pan over a high heat, and dry-fry the bacon (no oil) until it is well done. Remove from the pan, then hold it above the pan to let the excess fat drain off. Blot it on kitchen paper and set aside.

Fill a saucepan with about 4 cm (2 inches) of water and put it over a medium heat, then crack the egg into a small bowl. When the water is simmering, slide the egg into the middle (swirling the water first to help keep the white together). Cook until the egg white is set - about 2 minutes.

While the egg is poaching, crumble the bacon over the spinach leaves and drizzle the dressing on top. When the egg is ready, remove it from the water using a slotted spoon and put it briefly on some kitchen paper to drain. Lay it on the salad and serve immediately.

B.

Toast a slice of sourdough bread or ciabatta (about 40 g/134 oz), rub it with garlic and cut into small croutons, then sprinkle over the salad as well (this adds 100-125 calories)

C.

Add croutons, as for B, plus add an extra handful of spinach leaves and one more streaky bacon rasher (this adds 175-200 calories)

D.

Add croutons and more bacon and spinach, as for C, but have 2 slices of sourdough or ciabatta bread (this adds 275-325 calories)

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