Asparagus soldiers with a soft-boiled egg (serves 4)

186 kcalories, protein 12g, carbohydrate 12g, fat 10 g, saturated fat 2g, fibre 2g, sugar 3g, salt 0.72 g

Ingredients

Process

• 1 tbsp olive oil
• 50g fine dry breadcrumbs
• pinch each chilli and paprika
• 16-20 asparagus spears
• 4 eggs

Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.

Grapefruit, agave & pistachio salad (serves 2)

107 kcalories, protein 2.0g, carbohydrate 21.0g, fat 1.0 g, saturated fat 0.0g, fibre 2.0g, sugar 12.0g, salt 0.0 g

Ingredients

Process

• 1 pink grapefruit
• 1 white grapefruit
• 1 tbsp agave nectar
• 1 tsp chopped pistachios

Segment grapefruits, removing as much of the pith as possible. Divide the segments between two bowls and top with with agave and pistachios.

Baked eggs with ham & spinach (serves 2)

Ingredients

Process

• 1 tbsp olive oil
• 1 small onion , finely chopped
• 1 garlic clove , crushed
• 1 small green chilli , deseeded and finely chopped
• 400g can chopped tomatoes
• 100g ready-roasted peppers from a jar, drained and sliced
• 180g pack ham , torn, or shredded ham hock
• 50g baby spinach
• 2 medium eggs
• pinch cayenne pepper

1. 1.    Heat oven to 180C/160C fan/gas 4. Heat the oil in a small ovenproof sauté pan. Add the onion and cook for 6 mins until softened. Stir in the garlic and chilli, and cook for a couple mins more. Add the tomatoes and 100ml water. Season well and stir through the peppers and ham. Bring to a simmer and cook for 10 mins until the sauce has started to thicken. Add the spinach, stirring through to wilt.
2. 2.    Make 2 hollows in the sauce and crack your eggs into them. Add a pinch of cayenne, transfer to the oven and bake for 10 mins until the whites of the eggs have set. 

Minty salmon & broccoli frittata (serves 4)

440 kcalories, protein 34g, carbohydrate 21g, fat 24 g, saturated fat 6g, fibre 0g, sugar 3g, salt 0.56 g

Ingredients

Process

• 500g new potatoes
• 1 small head broccoli , cut into florets
• 2 skinless salmon fillets
• 1 tbsp olive oil
• small handful mint , finely chopped
• 8 eggs , beaten

1. 1.    Boil potatoes in a large pan for 10-12 mins, adding the broccoli pieces for the final 4 mins until everything is tender. Drain well. Meanwhile, place the salmon fillets in a microwaveable dish, splash with a little water, then cover in cling film and microwave on High for 2½ mins until the fish flakes.
2. 2.    Heat the grill. Heat the oil in a deep frying pan. Cut the potatoes into chunky slices, then quickly cook in the pan over a high heat until golden on the edges. Flake the salmon into large chunks and poke amongst the potatoes with the broccoli. Stir the mint and some seasoning into the eggs, then pour into the pan. Leave for 6 mins over a low heat until the sides are set and just the centre is a little wobbly, then flash under the grill to set completely and brown. Serve in wedges with a big green salad on the side.