Baked Salmon with Mediterranean Vegetables

Baked Salmon with Mediterranean Vegetables

Serves 2

Ingredients
2 x Salmon Fillets
4 x Portabello or Breakfast mushrooms
400g x New Potatoes, halved
Large Handful of Green Beans, trimmed
12 x Small Vine Tomotoes
Salt & Pepper
2 x Teaspoon of Dried Basil
2 x Teaspoon of Dried Parsley
2 x Teaspoon of Dried Dill
Spray Olive Oil
Olive Oil
Garlic Grinder
Lemon Juice


Recipe
1. Boil the potatoes with a pinch of salt for 10 - 12 minutes.
2. Add the green beans and boil for a further 4 minutes.
3. Turn the fan oven on to 220 and place a large baking dish with a glug of olive oil in the oven.
4. Drain the potatoes and green beans and put to one side.
5. Score the skin side of the salmon and rub salt, pepper, 1 teaspoon of dill, basil and parsley into the skin side of the salmon and lightly drizzle a small amount of olive oil over it.
6. Carfully take the baking dish out of the oven and place a mushroom in each corner.
7. Pour the potatoes and green beans into the middle, sprinkle the remaining herbs over everything in the dish then season with salt, pepper and garlic and mix the potatoes and green beans to get an equal covering.
8. Place the salmon on top in the middle skin side up and place the vine tomatoes to either side of the salmon (6 on each side), then squirt some lemon juice over everything.
9. Place in the oven for 10 minutes, then remove and carfully turn over the salmon so it is now skin side down. Place back in the oven for a further 5 minutes.
10. Take the dish out of the oven, serve and season to taste.

Sauage, Egg and Mushroom Muffin

Sauage, Egg and Mushroom Muffin

Serves 2

Ingredients
4 x Low Fat Beef Sausages
2 x Portabello or Breakfast mushrooms, sliced
2 x Wholemeal Muffins, halved and toasted
2 x medium to large free range eggs
Low fat margarine
Salt & Pepper
Tomato Ketchup
Spray Olive Oil


Recipe
1. Spray the griddle with low fat cooking oil and place on a medium heat.
2. Carefully score the sausages down one side with a sharp knife and remove the sheath. Take two of the sausages and roll them together in your hands to form a patty.
3. Place the pattys on the griddle and cook evenly for 8 - 10 minutes sealing the meat all over.
4. After five minutes place the mushrooms into the griddle and cook evenly for 2-3 minutes and then remove.
5. Lightly spread margarine on to the muffins and place the patty on the bottom and add the mushrooms on top.
6. See perfect eggs for fried egg instructions.
http://stevemyersfood.blogspot.com/2009/12/perfect-eggs.html
7. Repeat step 6 a second time and then place the egg on top of the mushrooms.
8. Finally add tomato ketchup and place the muffin lid on top and serve.

Sunshine Bread with Sausage, Mushrooms and Tomatoes

Sunshine Bread with Sausage, Mushrooms and Tomatoes

Serves 2

Ingredients
4 x Low Fat Beef Sausages, butterflied
4 x Portabello or Breakfast mushrooms, sliced or quartered
8 x Vine Tomatoes
2 x medium to large free range eggs
4 x Slices of wholemeal oaty or seeded bread
Salt & Pepper
Spray Olive Oil


Recipe
1. Heat the grill on a medium heat.
2. Spray the sausages with the oil and place under the grill occasionally turning for approx 15 to 20 minutes making sure that they are browned all over.
3. After 5 minutes heat a small frying pan and spray with low fat cooking oil. Cut a small square our of the centre of each piece of bread. (you can either fry these squares or throw them away.)
4. Lightly spray each slice of bread with the coking oil on each side and place two of the slices into the small pan, one on top of the other.
5. Cook one side of each and then remove from the pan, do the same with the other two slices.
6. Place the tomatoes under the grill with the sausages and mushrooms cook for 5 minutes in total turning once.
7. Spray some low fat cooking oil in a large frying pan and cook the mushrooms until soft..
8. Place two slices of bread back into the small frying pan with the two cooked sides facing each other. Spray lightly with cooking oil again if needed.
9. Cook one side of the bread, then turn the two slices over and crack an egg into the centre of the square that you removed earlier and cook for two minutes.
10. Carefully flip the two slices of bread with the egg and cook for a further minute on the opposite side. (Make sure that the egg is fully cooked before eating.)
11. Remove the Sunshine bread and repeat steps 8 and 9 for the other bread.
12. Serve the sausages, tomatoes, mushrooms and Sunshine Bread and season to taste.