The cla.s.sic luxury breakfast for days when you feel like treating yourself.

CALORIES PER PORTION 325 kCals serves 1 2 smoked salmon slices, about 50 g (2 oz) 1 sliver of b.u.t.ter (not more than 10 g/34 oz) 2 medium eggs salt and freshly ground black pepper Cut the smoked salmon into strips and set them aside.

Melt the b.u.t.ter in a small non-stick saucepan. Crack the eggs into a jug and beat them well, using a fork. When the b.u.t.ter begins to froth, swirl it around the pan and pour the eggs in immediately. Stir the eggs continuously with a wooden spoon, making sure they don't stick anywhere.

Remove the pan from the heat before the eggs are completely done, as they will continue to cook in the pan. Season with salt and pepper. Stir the eggs once more, then put them on a plate and scatter with the salmon. Serve immediately.

B.

Have a slice of wholemeal toast with 1 teaspoon low-fat spread as well (this adds 100 calories)

C.

Have 2 slices of wholemeal toast with 1 teaspoon low-fat spread on each as well (this adds 200 calories)

D.

Have 2 slices of toast with low-fat spread, as in C, and add a 300 ml (12 pint) gla.s.s of unsweetened orange juice (this adds 310 calories)

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Tomato & onion salsa; Herb salsa; Onion & garlic salsa; Mustard dressing; Vinaigrette; Italian bread & tomato salad; Feta cheese & lentil salad; Grilled goats' cheese on a bed of rocket; Greek summer salad; Apple & cabbage slaw with cold chicken; Pear, blue cheese & walnut salad; Warm chickpea, beetroot & onion salad; Couscous salad; Rocket, tomato, borlotti bean & chicken salad; Black-eyed bean salad with red onion & hard-boiled egg; Penne with peas, cream & Parmesan; Pasta salad with tuna & peppers; Pasta with tomatoes & chillies; Cauliflower cheese with smoky bacon; Warm potato salad with smoked fish; Baked potatoes three ways; Vegetable couscous with tomato & chilli sauce; Spinach, smoky bacon & poached egg salad; Paprika mushrooms on toast with a great big salad; Spring vegetable risotto

SALADS & VEGETABLES.

Salsas Stir these crunchy salsas into green salad to add a little spice as an alternative when a simple oil and vinegar or lemon juice dressing is suggested, or serve them as a dip with crudites. Always remember to add the calories per portion for the salsa to the rest of your meal.

Tomato & onion salsa

CALORIES PER PORTION 90 kCals serves 2 1 teaspoon lemon juice 1 teaspoon balsamic vinegar 2 teaspoons olive oil 1 small red onion, finely chopped 2 large ripe tomatoes, finely chopped a handful of fresh parsley, finely chopped Mix the lemon juice, vinegar and olive oil in a bowl. Add the onion, stir well and leave in the fridge to chill for 30 minutes.

Add the tomatoes and the parsley, stir well again, and use within about 10-15 minutes.

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Herb salsa

CALORIES PER PORTION 80 kCals serves 2 a bunch of fresh flat-leaf parsley several basil sprigs 1 large shallot, finely chopped 1 teaspoon white wine vinegar 1 tablespoon olive oil Chop the parsley and basil leaves as finely as possible - be careful if you use a food processor or blender, as it will easily turn to mush.

Put the chopped herbs in a bowl and add the shallot. Stir them together and then add the vinegar and olive oil. Mix everything together well, cover the bowl with clingfilm and leave in the fridge for 20 minutes for the flavours to develop. Use within about 10-15 minutes.

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Onion & garlic salsa

CALORIES PER PORTION 95 kCals serves 2 20 fat black olives in brine, pitted 1-2 garlic cloves, finely chopped or crushed 1 teaspoon mixed dried herbs 1 teaspoon lemon juice 2 teaspoons olive oil Chop the olives finely - it's best not to use a food processor or blender for this, as it shouldn't end up as a smooth paste.

Put the olives in a bowl, add the garlic and dried herbs, and mix. Add the lemon juice and olive oil, and stir everything together.

Cover the bowl with clingfilm and leave for 20-30 minutes before using so the flavours can develop.

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Salad Dressings Make these salad dressings in larger quant.i.ties and store in the fridge for a few days if you wish, but be careful not to use more than one serving at a time or the calorie count of your dish will rocket! Always remember to add the calories per portion for the dressing to the rest of your meal.

Mustard dressing

CALORIES PER PORTION 70 kCals serves 2 1 tablespoon olive oil 1 teaspoon balsamic vinegar 1 teaspoon wholegrain mustard, or to taste Pour the oil and vinegar into a small jar and add the mustard. Put the lid on - make sure it is firmly closed - and shake until the ingredients are combined.

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Vinaigrette

CALORIES PER PORTION 70 kCals serves 2 1 tablespoon olive oil 1 teaspoon white wine vinegar 12 teaspoon french mustard a small pinch of sugar Put the oil, vinegar, mustard and a tiny pinch of sugar in a small jar. Put the lid on - making sure it is firmly closed - and shake until the ingredients are combined and the sugar has dissolved.

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Italian bread & tomato salad

The chunks of bread soak up all the lovely juices, making this a refreshing and satisfying salad.

CALORIES PER PORTION 265 kCals serves 2 2 slices of crusty bread, such as ciabatta, weighing about 50 g (2 oz) each 1 garlic clove, peeled (optional) 3 teaspoons olive oil 3 ripe tomatoes, chopped 1 small red onion, finely chopped 1 celery stick, chopped 5 cm (2 inch) length of cuc.u.mber, chopped 6 black olives, pitted and roughly chopped 1 teaspoon balsamic vinegar salt and freshly ground black pepper serve with: cos lettuce Preheat the grill to high. Put the slices of bread (slightly stale bread is ideal) under the hot grill for a few seconds on each side to crisp them up a little, but don't allow them to brown.

Rub the surface of the bread with the garlic and then cut the bread into small chunks, each one with some of the crust, if possible.

Put 1 teaspoon of the olive oil in a large bowl and add the bread - stir it around to coat the bread. Add the chopped vegetables and the olives, the remaining olive oil and the balsamic vinegar, and stir everything together well. Season with some salt and pepper and set the bowl to one side for 10 minutes.

Put some cos lettuce on each plate. Spoon the bread salad on top, dividing it between the plates, and serve immediately.

B.

Use another 50 g (2 oz) slice of ciabatta in the salad (this adds 135 calories)

C.

Make garlic bread to eat with your salad by toasting half a small ciabatta (about 40 g/134 oz), rubbing it with a garlic clove and drizzling 1 teaspoon olive oil on top, and add two extra tomatoes to the salad (this adds 190 calories)

D.

Have garlic bread and extra tomatoes, as for C, and also add another 50 g (2 oz) slice of ciabatta in the salad (this adds 325 calories)

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