Easy Indian Masala Omelette (includes Thermomix instructions)

A spiced omelette from India with tomatoes, onions coriander and spices - great for anytime from breakfast to supper!

This is a really delicious version of omelette, which is both full of fresh flavours, and surprisingly light. It's great if you fancy a quick savoury breakfast, light lunch or supper, Indian style. 

This is good on its own, or you can serve it with Indian flatbread (e.g. a roti or chapatti), or a bread roll or toasted bread (also served as accompaniments in some places in India, believe it or not!).

I like to serve scattered with some fresh chopped tomato, onion and fresh coriander - you could serve a little mango chutney on the side with it, if you wanted to, or your favourite raita.

This serves one, for those of us fending for ourselves and needing a quick and easy solution - but of course it is very easily doubled.

Calories per portion for those counting: 237 - 257 per serving. (Lower if you only use 1/2 tsp oil to fry the omelette in - or use oil spray). 

Spanish Scrambled Eggs with Asparagus and Prawns (or Mushrooms) - Revuelto de Esparragos con Gambas

Fantastic lunch or light meal, simple ingredients but absolutely delicious!

When quick, easy and totally tasty is the objective, this is a dish that ticks all the boxes and not only that, it's deceptively healthy despite tasting rather decadent!
             
 
Serves one, easily doubled. 295 calories per serving made with prawns, 251 made with mushrooms (for the vegetarian option). 

You could just use one egg, and ½ tbsp milk and knock off 91 calories if you prefer, for a lighter snack (196/152 calories), but two eggs makes it into more of a satisfying dish with a nice amount of protein. Mix it up with different vegetables and/or Serrano ham, Chorizo, or even some smoked salmon (not quite so Spanish!) scattered over the top at the end!

Spinach and Feta Filo Pie - Spanakotiropita / Spanakopita (includes Thermomix method)

A traditional Greek pie cooked in filo pastry, packed full of flavour.

The beauty of spanakotiropita (aka spanakopita) lies within the lightness of the filo pastry, and the depth of flavour from the feta cheese and herbs within the spinach filling. A very tasty pie whether you're vegetarian or not!

Delicious as a main course, maybe served with my Greek village salad, or cut into smaller squares and served as part of a mezze.

Serves four as a main course (from 302 calories), or can be served cut into 16 pieces to serve as part of a mezze.

Cheat's Frijoles di Olla (Mexican 'Pot' Beans) and Frijoles Refritos ('Re-Fried Beans')

If you can't get hold of dried black or pinto beans, then use tinned in this quick cheat's version!

Save on the hours of soaking and boiling, by using pre-cooked beans and cooking them in a little of their own liquid with onions and garlic until the alliums are cooked out and the sauce thickens.

Serve topped with a dollop of sour cream (or dairy free substitute, or half fat Creme Fraiche, or even Greek yoghurt if you're counting calories) and Fresh Mexican Salsa, as a side dish, or use as a vegetarian filling for tortillas and tacos with the sour cream and salsa and some grated cheese and shredded lettuce or Napa cabbage. These were lovely served alongside my Chicken in Chipotle Chilli Sauce.

If you want to add to the authenticity of the flavour and texture, you can add a further tablespoon of lard to the beans while they're cooking, but I haven't included this in the recipe. For 'Re-Fried' beans, see Notes at the bottom. You could also cook them in an earthenware pot if you have one suitable to go on the hob, which is how they would be traditionally cooked in Mexico.

Serves six, 110 calories per serving.

Make Your Own Sushi!

You can't go wrong with my non-fail Sushi Rice Recipe, and photo steps for rolling Norimaki and Uramaki Rolls, so why not give it a go?

Not only is it delicious and impressive to serve to dinner guests, you can make it to suit everyone's tastes - or even better, people can have a go at rolling their own - it's great fun to do with a partner, or older children, for something a bit different!

This quantity easily serves 4 as a main, much more if for nibbles/starters/side dishes. Total calorie count for the rice (including dressing) 1,187 - therefore, rice (only_ per serving, between 4 people as a main would be 297 calories each. However, bear in mind that the fillings are in very small quantities, and very low fat, so you won't be going much higher than that when you've made it, if you make it in rolls.

Below, you will find the ingredients to make enough sushi rice for a four person main meal (or starters/sides/snacks for double that). Sushi does not have to be rolled up in seaweed (Toasted Nori Sheets), it can be served simply, with ingredients all scattered on the top, or some mixed in, in a big dish for people to help themselves to - so there's no need to worry if wrapping things up isn't your forte. Plenty of ideas below!

Courgette (Zucchini) Ribbon, Goats' Cheese and Petis Pois Tortilla with Fresh Herbs

Inspired by the lighter Andalusian version of the traditional Spanish Tortilla

...which uses courgettes (zucchini) instead of potatoes, I made this version using blanched courgette ribbons, rather than fried courgette slices, complimented by soft  and salty goats cheese, contrasting sweet bursts of flavour from petit pois and highlighted with the flavour of fresh herbs, with a base of lightly caramelised spring onions.

Not only is it delicious, it's light on the calorie and carb front too, without potatoes. Lovely served with some small tomatoes on the vine, roasted for 10-12 minutes in a medium oven, and a green leafy salad with a drizzle of balsamic or lemon juice and olive oil.

The tortilla serves 4-6, depending on appetite, at 157 calories per serving (between six), or 235 calories each between four. [Calories in square brackets, if you're counting!]