NUTRITION

ENGLISH BREAKFAST FRITTATA

25G PROTEIN PER SERVING

• 4 good-quality pork chipolatas

• 4 rashers smoked back bacon

• 140g button mushroom

• 6 eggs, beaten

• 8 cherry tomatoes, halved

• 1 tbsp snipped chives

Heat the grill to high. Heat a medium frying pan, add the chipolatas and fry for 3 mins. Add the bacon, turning occasionally, until it starts to crisp, about 5 mins more. Tip in the mushrooms and continue to cook for a further 3-5 mins.

Drain any excess fat and move the ingredients so they are evenly spread out.

Season the eggs, then add to the pan, swirling to fill the spaces. Gently move with a fork for 2 mins over a low-medium heat until beginning to set. Scatter over the tomatoes and chives, then grill for 2 mins until set. Cut into wedges and serve with your favourite sauces.

BEAN SALAD

49G PROTEIN PER SERVING

• 1 large omega-3 rich egg

• (See TRY section at the bottom of the recipe)

• 200g frozen soya beans, defrosted

• zest and juice 1 lemon

• 2 tbsp flax seed oil (we used granoVita)

• 250g pouch Puy lentils

• small bunch spring onions, sliced

• 2 poached salmon fillets, skin removed

  
  

Put the egg in a pan, cover with cold water and bring to the boil. Cook for 4 mins (or 8 for hard-boiled), adding soya beans to the pan for the final min, then drain and run under cold water to cool. Shell and cut egg into 6 wedges, then set aside.

Mix the lemon juice and zest with the oil, season, then stir through the soya beans, lentils and spring onions.

Divide between 2 plates, then gently break the salmon into large flakes and put on top of the lentils along with the egg.

Try it with seeded brown bread.

QUICK ON-THE-GO PROTEIN POTS

PROTEIN PER SERVING VARIES ON INGREDIENTS

• 90g pack Indian spiced lentils

• 160g cherry tomatoes, quartered

• 150g cooked, skinless chicken breast, chopped (swap out if

vegetarian)

• handful fresh coriander, chopped

• 4 tbsp tzatziki

• Add whichever other toppings you like

Tear the corner from the lentil pack and microwave on High for 1 min. Leave to cool then tip into 2 large packed lunch pots. Top with the cherry tomatoes and chicken, add the fresh coriander then spoon on the tzatziki. Seal until ready to eat.

STEAK AND SWEET POTATO

48G PROTEIN PER SERVING

• 350g sweet potatoes, peeled and cut into thick chips

• 1 tbsp cold-pressed rapeseed oil

• 2 x 200g sirloin steaks

• 50g bag mixed spinach, watercress & rocket salad

• 2 ripe tomatoes, cut into wedges

• 1⁄3 cucumber, sliced

• 2 spring onions, trimmed and finely sliced

• 1⁄2 x 400g can haricot beans, drained and rinsed

For the dressing

• 2 tsp balsamic vinegar

• 2 tbsp cold-pressed rapeseed oil

• 1⁄2 small garlic clove, crushed

Heat oven to 220C/200C fan/gas 7. Half-fill a medium

saucepan with water and bring to the boil. Add the sweet

potatoes and cook for 4 mins, then drain through a colander and return to the saucepan. Pour over 2 tsp of the oil and season with a little black pepper. Toss until the potatoes are lightly coated with the oil.

Tip the potatoes onto a baking tray and cook in the oven for 15 mins, then turn with a spatula and cook for a further 10 mins or until crisp and golden.

While the potatoes are baking, prepare the steak. Trim off any hard fat from the beef, then rub all over with the remaining oil.

Season with 1 tsp coarsely ground black pepper. Put a large non-stick frying pan or griddle over a medium-high heat and, when hot, add the steaks and cook for about 2 mins each side or until done to your liking.

Mix the salad leaves, tomatoes, cucumber, spring onions and beans in a bowl. Whisk the vinegar, oil and garlic together.

Divide the steak, chips and salad between two plates and pour over the dressing just before serving.