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Ready in 30
30 minutes
*Easy*
Olive oil
Onion 1, finely chopped
Red pepper 1, finely chopped
Red chilli 1, finely chopped
Garlic 1, clove crushed
Oregano 1/2 tsp, dried or fresh
Chopped tomatoes 400g tin
Eggs 2
Wholemeal pittas to serve
Heat 1 tbsp oil in a large frying pan and add the onion, pepper, chilli, garlic and oregano. Fry gently for about 5 minutes or until everything is soft then add the tomatoes and cook for a further 5 minutes. If the sauce looks dry, add a splash of water. Season well and then make 4 hollows in the mixture, break an egg into each and cover the pan. Cook for 5 minutes or until the eggs are set. Serve with the pitta bread. Serves 2
Kcals 185, protein 11.7g, carbohydrate 15.4g, fat 8.9g, saturated fat 2.1g
Gi assessment Breads vary in the way they affect your blood glucose - wholemeal pitta scores far better than wholemeal or white bread, so is a good accompaniment.
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Steamed trout with ginger and garlic
- low fat
20 minutes
*Easy*
Skinless trout fillets 2, whole or large slices
Garlic 1 clove, crushed
Root ginger 1cm piece, grated
Mirin, sake or dry sherry 2 tbsp
Lemon 1/2, juiced
Coriander a handful of leaves
Put the trout fillets on a lightly oiled plate, mix the garlic, ginger, mirin (or whatever you are using) and lemon juice together and pour it over the fish. Put the plate in a steamer, cover and cook for 5-6 minutes or until the fish is cooked through. Sprinkle with coriander and serve with steamed rice or noodles. Serves 2
Kcals 192, protein 27.5g, carbohydrate 9g, fat 5.4g, saturated fat 1.3g
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