Salmon flan: Combine 4 eggs, 200g canned salmon, 1 finely chopped onion, 50g flour, 60g low-fat grated cheese, 400ml skimmed milk and seasoning in a bowl. Pour into a greased 23cm quiche dish and bake for 45-60 mins. Serve with a salad with light vinaigrette. Makes 3-4 servings.
Chicken Caesar salad: Mix 2 chopped hard-boiled eggs, 2 chopped rashers of grilled bacon, 1 slice of toasted whole grain bread (shred and make into croutons) and 125g chopped chicken breast fillet. Arrange over a plate of iceberg lettuce leaves and top with low-fat mayonnaise.
Spanish tomato tortilla: Fry 200g sliced potatoes in olive oil. Add 150g chopped ham, 2 chopped spring onions and 150g chopped tomatoes to the pan and fry for a further 2 minutes. Add 2 beaten eggs, season with salt and pepper and cook until eggs are set. Sprinkle with parsley.
Grilled chicken with German potato salad: Gril 150g chicken breast fillet. Boil 150g potatoes and 1 egg, then drain, cool and chop. Toss together with 1 chopped gherkin, 1tbsp capers and 1 chopped celery stick. Serve with steamed asparagus and carrots.
Mushroom and cheese tortilla: Fry 70g mushrooms and 1tbsp chopped onion gently in a little oil, then add 1 beaten egg, season and cook until set. Heat a big frying pan and spray one side each of two flour tortillas. Place one tortilla spray side down on hot pan, spoon on mushroom/egg mixture, top with 20g grated cheese, top with other tortilla spray side up and cook until golden and cheese has melted.
Beef fried rice: Heat a little oil in a wok or frying pan. Add 1 chopped spring onion, a handful of peas and 1 chopped red pepper, stir-fry for 3 mins, then add 150g lean beef fillet and stir-fry for a further 3 minutes. Add 1 beaten egg to pan and stir gently until scrambled. Add 125g precooked brown rice and 1tbsp low-sodium soy sauce.
Bean Nicoise salad: Mix 90g couscous with 100g drained canned mixed beans 2tbsp diced onion and 1 chopped tomato. Add a plate of diced lettuce leaves, 1 quartered boiled egg, chopped sun-dried tomatoes and a drizzle of balsamic vinegar.