spinach and potato tortilla
Prep and cook time: 15 mins | Difficulty: easy
Ingredients
(for 2 servings)
1tbsp olive oil
100g | 4oz new potatoes, boiled and sliced
3 medium eggs
Salt and pepper to taste
80g | 1 cup baby spinach, washed
Method
1 Heat the oil in a 15 cm/6in non-stick frying pan and sauté the potatoes until lightly browned.
2 Whisk the eggs in a cup and season with salt and pepper. Pour over the potatoes and scatter with the spinach.
3 Cover and cook over a low-medium heat for 4 minutes, or until the egg is set. Slide onto a plate and serve.
Per serving: Cals 191 Fat 13.3g Sat fat 4g Protein 9.8g
chicken salad in pitta bread
Prep and cook time: 15 mins | Difficulty: easy
Ingredients
(for 4 servings)
3tbsp reduced-fat mayonnaise
4 spring onions, finely chopped
2 cooked chicken breasts, or leftover roast chicken
4 pitta breads
8 lettuce leaves, torn
Pinch paprika
1tbsp chopped parsley
Salt and pepper to taste
Method
1 Mix the mayonnaise with the spring onions and chicken. Season with salt and pepper.
2 Slit open the pitta breads and stuff with the lettuce and mayonnaise mixture. Sprinkle with the paprika and parsley.
Per serving: Cals 328 Fat 6g Sat fat 1.8g Protein 27.3g
grilled chicken breast with couscous and mint
Prep and cook time: 20 mins
Marinade: 15 mins
Difficulty: easy
Ingredients
(for 2 servings)
For the chicken:
2 chicken breasts
Juice of 1 lemon
1tsp honey
2tsp grain mustard
For the couscous:
150g | 1 cup couscous
300ml | 1⅓ cups chicken stock, boiling
1 red onion, finely chopped
1 garlic clove, finely chopped
1 bunch mint, chopped
½ bunch flat-leaf parsley, chopped
½ cucumber, peeled and diced
1tbsp olive oil
Salt and pepper to taste
Juice of 1 lemon
Method
1 Put the chicken breasts between two sheets of cling film and bash with a rolling pin to flatten.
2 Mix together the lemon juice, honey and mustard, rub into the chicken breasts and leave to marinate for 15 minutes.
3 Place the couscous into a bowl, add the boiling stock
