We’ve given your favourite meals a makeover. Now, you can enjoy the dishes you love day and night – without a lick of guilt.
We’ve given your favourite meals a makeover. Now, you can enjoy the dishes you love day and night – without a lick of guilt.
Savoury French Toast with Apples, Chicken Sausage and Sage
MAKES: 4 SERVINGS
HANDS-ON TIME: 30 MINUTES
TOTAL TIME: 45 MINUTES
> 2 large eggs
> Egg white from 2 large eggs
> ¼ cup low-fat milk
> 1 tbsp crumbled fresh sage
> ¼ tsp salt
> ½ tsp black pepper
> 4 slices wholegrain bread
> Non-stick cooking spray
> 1 tbsp canola oil
> 3 chicken-apple sausage links (255g), sliced into 0.5cm pieces
> 2 large apples, such as Pink Lady, cored and cut into thin wedges
> ½ cup apple cider
> 8 tsp maple syrup
> Sea salt flakes (optional)
1. Preheat oven to 90 deg C. Whisk together eggs, egg white, milk, 2 teaspoons sage, ⅛ teaspoon salt and ¼ teaspoon pepper in 20cm-by-20cm casserole dish. Soak bread in egg mixture 2 slices at a time, for around 2 minutes a side.
2. Coat large, non-stick skillet with cooking spray, heat over medium heat, and cook 2 slices of bread at a time until golden, for 2 to 3 minutes a side. Transfer to plate, cover with foil and place in oven to keep warm.
3. Heat oil in non-stick skillet over medium heat. Cook sausage, stirring, until golden brown, for 4 to 5 minutes. Set aside. Add apples and remaining sage to skillet and cook, stirring, for 3 to 4 minutes. Add cider and remaining salt and pepper, reduce heat to low and cook apples until soft, for 6 to 7 minutes more. Return sausage to pan and cook until warmed through, for 1 to 2 minutes.
4. Top French toast with apple-sausage mixture, drizzle with maple syrup, and sprinkle pinch of sea salt if desired.
Nutrition score per serving 346 calories, 19g protein, 41g carbohydrate, 13g fat (2.3g saturated), 5g fibre, 745mg sodium.
Eggs Florentine over Cornmeal Waffles
MAKES: 4 SERVINGS
HANDS-ON TIME: 35 MINUTES
TOTAL TIME: 55 MINUTES
> 2 tbsp reduced-fat mayonnaise
> 1½ cups plus ⅓ cup buttermilk
> 4 tsp freshly squeezed lemon juice
> 1 tsp cornstarch
> Dash white or black pepper
> 1 tbsp chilled butter, cubed
> ¾ cup wholewheat pastry flour
> ¾ cup all-purpose flour
> 2 tbsp cornmeal
> 1 tbsp ground flaxseed
> 1½ tsp baking powder
> ¼ tsp baking soda
> ½ tsp salt
> ¾ tsp black pepper
> 9 large eggs
> 1 tbsp olive oil
> ½ tsp white vinegar
> 280g baby spinach
> 1 tbsp water
> Dash paprika (optional)
1. Preheat oven to 107 deg C. Whisk together mayonnaise, ⅓ cup buttermilk, lemon juice, cornstarch and white or black pepper in small saucepan. Let it simmer, whisking until thickened and slightly frothy, for 2 to 3 minutes. Add butter and whisk 1 minute more. Keep hollandaise sauce warm over very low flame.
2. In medium bowl, whisk together flours, cornmeal, flaxseed, baking powder, baking soda, ¼ teaspoon salt and ½ teaspoon black pepper. In separate medium bowl, whisk together remaining buttermilk, 5 eggs and oil. Add dry ingredients to egg mixture and whisk until just combined.
3. Heat waffle iron, then ladle batter into the centre, cooking waffles until golden and crisp on the edges. Transfer to plate, cover with foil and place in oven to keep warm.
4. Bring 10cm of water to a boil in a large, deep saucepan. Add vinegar and reduce heat to a vigorous simmer. Crack remaining eggs into 4 small ramekins and gently slip them into pan one at a time. Cook until whites are opaque but yolks are still runny, for 2 to 3 minutes. Meanwhile, place spinach and water in a large bowl and microwave until spinach is wilted, for around 1 minute. Season with remaining salt and black pepper.
5. Top each waffle with equal amount of spinach and a poached egg. Drizzle with hollandaise sauce and sprinkle with paprika if desired.
Nutrition score per serving 497 calories, 26g protein, 51g carbohydrate, 21g fat (6.3g saturated), 6g fibre, 827mg sodium.
Spanish Omelette with Ham and Cheese
MAKES: 4 SERVINGS
HANDS-ON TIME: 30 MINUTES
TOTAL TIME: 1 HOUR
> 4 large eggs
> Egg white from 8 large eggs
> 30g manchego cheese, grated (around ⅓ cup)
> ½ tsp salt
> ½ tsp black pepper
> 2 tbsp plus 2 tsp olive oil
> 1 yellow onion, thinly sliced
> 1 russet potato, thinly sliced
> 3 garlic cloves, thinly sliced
> 230g kale (preferably lacinato, or dinosaur kale), thinly sliced into ribbons
> 55g serrano ham, thinly sliced and diced > 4 cups mixed baby greens
> 1 tbsp freshly squeezed lemon juice
1. Preheat oven to 190 deg C. In large bowl, whisk together eggs, egg whites, manchego cheese and ¼ teaspoon each of salt and pepper.
2. Heat 1 tablespoon oil in cast-iron skillet over medium heat. Add onion and cook, stirring occasionally until golden, for 10 minutes. Add potato, stirring occasionally until slightly soft, for 5 minutes. Add garlic and cook 1 minute more. Add half the kale and cook another minute. Add remaining kale and cook 2 minutes more. Add ham, remaining salt and pepper, 1 tablespoon oil, and egg mixture, shaking pan to eliminate air pockets. Cook 1 minute on stove top, then transfer to oven and bake until lightly golden, for 14 to 15 minutes.
3. Remove omelette from oven and let cool slightly. Meanwhile, toss greens with remaining oil and lemon juice. Serve with omelette.
Nutrition score per serving 311 calories, 22g protein, 17g carbohydrate, 18g fat (4.5g saturated), 3g fibre, 799mg sodium.
Lox-and-Bagel Bread Pudding
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
TOTAL TIME: 1 HOUR, 20 MINUTES
> Non-stick cooking spray
> 1 cup low-fat milk
> 5 large eggs
> Egg white from 5 large eggs
> ¼ tsp black pepper
> 2 everything bagels, torn into bite-size chunks
> 5 medium tomatoes, roughly chopped
> 110g smoked salmon, cut into thin strips
> ½ small red onion, thinly sliced
> ¼ cup minced fresh chives
> 55g light cream cheese (around ¼ cup)
1. Preheat oven to 190 deg C. Coat 20cm-by-20cm baking dish with cooking spray.
2. In large bowl, whisk together milk, eggs, egg whites and pepper. In separate large bowl, gently toss together bagels, tomatoes, smoked salmon, onion and chives. Then transfer to baking dish.
3. Pour egg mixture over bagel assortment, gently tapping dish to eliminate air bubbles. Cut cream cheese into 8 pieces and arrange evenly on top of bread pudding. Bake until golden brown, for 55 to 60 minutes.
Nutrition score per serving 374 calories, 27g protein, 39g carbohydrate, 12g fat (4.7g saturated), 3g fibre, 720mg sodium.
Cheddar Grits with Tomatoes, Mushrooms and Crispy Bacon
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
TOTAL TIME: 45 MINUTES
> 3 cups water
> ¾ cup quick-cooking grits
> 85g reduced-fat cheddar, grated (about ¾ cup)
> ¼ tsp salt
> ½ tsp black pepper
> 4 medium tomatoes, halved crosswise
> 230g white mushrooms, stems removed
> Non-stick cooking spray
> 8 slices turkey bacon
> 2 tbsp chopped parsley (optional)
1. Bring water to a boil in medium saucepan. Whisk in grits, reduce heat to medium low and simmer, whisking occasionally until contents is thick, for 4 to 5 minutes. Remove from heat. Stir in cheddar, ⅛ teaspoon salt and ¼ teaspoon pepper, and cover.
2. Sprinkle tomatoes and mushrooms with remaining salt and pepper. Coat large, non-stick skillet with cooking spray and heat over medium-high heat. Place mushrooms and tomatoes cut-side down in skillet and cook until slightly soft, for 4 to 5 minutes. Flip and cook 3 to 4 minutes more. Transfer to plate.
3. Wipe skillet clean, coat with cooking spray and cook bacon until crispy, for 1 to 2 minutes a side. Divide grits, tomatoes and mushrooms among four plates and serve with bacon on the side. Garnish with parsley if desired.
Nutrition score per serving 253 calories, 15g protein, 30g carbohydrate, 8g fat (3.6g saturated), 3g fibre, 579mg sodium.
