Healthy Eggs Florentine   

Approx. 250-330 calories

1 slice of good quality toast

1 or 2 free range eggs

1 cup washed spinach leaves

1 tbsp. natural, full cream yoghurt

1 tsp. Dijon mustard

½ tsp. white wine vinegar

½ tsp. salt

Extra salt and Pepper to taste

Fill a small fry pan with water and bring it to a simmer, adding the half teaspoon of salt.

 

Place the spinach leaves in a sieve over the simmering water and pour two or three ladles of water over them until they wilt.

 

Place the spinach on paper towel to absorb the excess moisture and cover to keep warm.

 

Break the eggs into the simmering water and poach gently for two to three minutes.

 

Mix the yoghurt and mustard and vinegar to form a sauce.

 

Place the spinach on the toast topped with the eggs and sauce then add salt and pepper to taste.

Steamed Fish with Mediterranean Flavours                                                

Approx. 370 calories

150g (5oz) your choice of white fish fillet          

Handful of green beans

1 small potato

 

For the Sauce

1 tsp. capers

½ tsp. grated lemon rind

1 clove garlic

1 tomato

½ tsp. salt

½ tsp. pepper

½ tbsp. olive oil

 

Slice the potato  and place it in a lined staemer basket over boiling water.

 

Dice the tomato and grate the garlic.

 

Chop the capers and mix with tomato, oil, garlic, lemon rind, salt and pepper.

 

Coat the fish in the mixture and let it sit for ten minutes at room temperature.

Top and tail the beans and place them in the steamer with the potato and the fish. 

Continue to cook for eight to ten minutes then serve.