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.

The Healthy Full English

The Healthy Full English

Serves 2

Ingredients
4 x Quorn Sausages
2 x slices of smoked or Parma ham
2 x Portabello or Breakfast mushrooms
2 x Large Tomatoes, halved
2 x medium to large free range eggs
2 x Slices of wholemeal oaty or seeded bread
1/2 tin of baked beans or spaghetti
A slosh of malt vinegar
Low fat margarine
Salt & Pepper
Spray Olive Oil


Recipe
1. Heat the grill on a medium heat.
2. Spray the quorn sausages with the oil and place under the grill occasionally turning for approx 15 minutes making sure that they are browned all over.
3. After 5 minutes place the mushrooms under the grill with the quorn sausages. Cook for 10 minutes in total turning after 5 minutes.
4. See perfect eggs for poached egg recipe;
http://stevemyersfood.blogspot.com/2009/12/perfect-eggs.html
5. Place the tomatoes under the grill with the sausages and mushrooms cook for 5 minutes in total turning once.
6. Heat the beans/spaghetti in a small saucepan constantly stirring for 3-5 minutes.
7. Toast the bread and spread with margarine.
8. Once everything is ready serve the Parma ham, toast, sausages, mushrooms, tomatoes and finally the beans/spaghetti on one large plate.
9. Season to taste.

Duck in Plum Sauce with Sukiyaki Noodles

Duck in Plum Sauce with Sukiyaki Noodles

Serves 2

Ingredients
2 x Duck breasts, lightly tenderised (trim fat for healthy option)
2 x cloves of garlic, crushed
4 generous tablespoons of plum sauce
2 x tablespoons of Sukiyaki sauce
4 x spring onions, chopped & washed
70g of shittake mushrooms, quartered
200g or water chestnuts, halved & washed
100g of baby sweetcorn, halved & washed
300g or fresh egg noodles
100g of beansprouts, washed
1 x large pak choi, roughly chopped
1 x teaspoon of Chinese 5 spice
Roasted Sesame oil

Recipe
1. Lightly coat a wok with the oil and heat on high until smoking.
2. Add the mushrooms, garlic and water chestnuts and cook for 3-5 minutes. Place to one side when done.
3. Wash the wok out.
4. Again lightly coat a wok with the oil and heat on high until smoking.
5. Add the baby sweetcorn and cook until browned, then add the beansprouts and cook for a further 60-90 seconds. (constantly stirring)
6. Add the noodles and and stir in the sukiyaki sauce. Finally stir in the pak choi and cook for a further 30-60 seconds and serve.
7. Wash the wok out.
8. Again lightly coat a wok with the oil and heat on high until smoking.
9. Bring the mushrooms, garlic and water chestnuts back to the wok add the spring onions and heat for 2 minutes constantly stirring. Stir in the 5 spice and serve.
10. Wash the wok out.
11. Place a small saucepan on a low heat and heat the plum sauce until steam rises. Then take off the heat cover. (constantly stirring)
12. Lightly coat the griddle with the oil and heat on a medium to high heat for 60-90 seconds.
13. Carefully place the duck breast on the griddle and cook for 1 and a half to 3 minutes on each side making sure that it is sealed all the way around.
14. Take the duck out of the griddle and slice into roughly even slices and place on top of the vegetables.
15. Finally carefully pour the plum sauce over the top of the duck and enjoy.

Honey Mustard Pork Chops and Creamy Mash Potatoes

Honey Mustard Pork Chops and Creamy Mash Potatoes

Serves 2

Ingredients
4 x Pork Chops (trim fat for healthy option)
1 tablespoon of herbs de Provence
1 tablespoons of dried basil
2 tablespoons or local honey
2 x 1/2 teaspoon of English mustard
1/2 pint of pork & vegetable stock
1/2 large onion, chopped roughly
70g of closed cup mushrooms, sliced
500g or Marris piper potatoes, pealed then halved or quartered
1 tablespoon of low fat philly or cream cheese
a slosh of skimmed milk
A generous handful of green beans, trimmed & washed
Table Salt
salt & pepper

Recipe
1. Put the onions, mushrooms, stock, herbs de Provence, 1/2 teaspoon of mustard, 1 tablespoon of honey in a small pan and bring to the boil.
2. Mixed the remaining honey and mustard in a small bowl and put to one side.
3. Once the gravy is boiling lower to a medium heat and boil for 20 minutes. (Occasionally stirring).
4. Place the pork chops on the grill under a medium heat for 10 minutes.
5. Place the potatoes in a large pan add a teaspoon of table salt and cover with hot water from the kettle and bring to the boil.
6. Boil the potatoes for 20 - 30 minutes or until they are soft. (test with a sharp knife).
7. Turn the pork chops over after the first 10 minutes and grill again for another 10 minutes.
8. Once the gravy is ready pour it into the blender and cover the top securely. Blitz for 30 - 60 seconds and pour back into the pan. If it is too thick add small amounts of water while simmering and constantly stirring. If it is not thick enough, simmer the gravy and constantly stir until at suitable thickness.
9. Once the gravy is ready cover the pan and leave to stand.
10. After the 10 minutes turn the Pork chops and glaze one side of them with the honey mustard glaze and place under the grill for 5 minutes.
11. Place the green beans in a small pan and add a pinch of table salt, cover with water and bring to the boil, simmer for 3-5 minutes.
12. Turn the pork chops and glaze the other side, place back under the grill for 5 minutes.
13. Once the potatoes are soft drain them and then put them threw a ricer into a large bowl. (if you do not have a ricer place them directly in the bowl and mash until soft).
14. Add the milk, basil and cream cheese and stir into the potatoes. Season with salt and pepper and stir again. Serve onto the plates and place to one side.
15. Once the pork is ready place the chops onto the plates with the mash potato.
16. Re-heat the gravy if needed.
17. Drain the green beans and serve with the chops and mash potato.
18. Gently pour the gravy over the chops, mash potatoes and green beans to your liking and season to taste.

Honey Mustard Lamb Chops and Duchess Potatoes.

Honey Mustard Lamb Chops and Duchess Potatoes.

Serves 2

Ingredients
4 x Lamb Chops (trim fat for healthy option)
1 tablespoon of mixed herbs
1 tablespoons of dried sage
2 tablespoons or local honey
2 x 1/2 teaspoon of English mustard
1/2 pint of lamb & vegetable stock
1/2 large onion, chopped roughly
70g of closed cup mushrooms, sliced
500g or Marris piper potatoes, pealed then halved or quartered
1 tablespoon of low fat flora or vitalite
a slosh of skimmed milk
A generous handful of green beans, trimmed & washed
Table Salt
salt & pepper

Recipe
1. Put the onions, mushrooms, stock, mixed herbs, 1/2 teaspoon of mustard, 1 tablespoon of honey in a small pan and bring to the boil.
2. Mixed the remaining honey and mustard in a small bowl and put to one side.
3. Once the gravy is boiling lower to a medium heat and boil for 20 minutes. (Occasionally stirring).
4. Place the lamb chops on the grill under a medium heat for 10 minutes.
5. Place the potatoes in a large pan add a teaspoon of table salt and cover with hot water from the kettle and bring to the boil.
6. Boil the potatoes for 20 - 30 minutes or until they are soft. (test with a sharp knife).
7. Turn the lamb chops over after the first 10 minutes and grill again for another 10 minutes.
8. Once the gravy is ready pour it into the blender and cover the top securely. Blitz for 30 - 60 seconds and pour back into the pan. If it is too thick add small amounts of water while simmering and constantly stirring. If it is not thick enough, simmer the gravy and constantly stir until at suitable thickness.
9. Once the gravy is ready cover the pan and leave to stand.
10. After the 10 minutes turn the lamb chops and glaze one side of them with the honey mustard glaze and place under the grill for 5 minutes.
11. Once the potatoes are soft drain them and then put them threw a ricer into a large bowl. (if you do not have a ricer place them directly in the bowl and mash until soft).
12. Add the milk, sage and margarine and stir into the potatoes. Season with salt and pepper and stir again. Serve onto the plates and place to one side.
13. Turn the lamb chops and glaze the other side, place back under the grill for 5 minutes.
14. Place the green beans in a small pan and add a pinch of table salt, cover with water and bring to the boil, simmer for 3-5 minutes.
15. Once the lamb is ready place the chops onto the plates with the mash potato. The place the same plates containing the mash potato under the grill for 3 minutes on a high heat.
16. Re-heat the gravy if needed.
17. Take the plates out from under the grill and set to one side. (Be careful as they will be hot).
18. Drain the green beans and serve with the chops and duchess potato.
19. Gently pour the gravy over the chops, duchess potatoes and green beans to your liking and season to taste.