The Biggest Loser Cookbook Part 9

Have a slice of wholemeal toast and 1 teaspoon peanut b.u.t.ter or jam as well (this adds 125-130 calories)

D.

Have 2 slices of toast with 1 teaspoon peanut b.u.t.ter or jam on each as well (this adds 250-260 calories)

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Breakfast bagels

Choose from our three tasty fillings for a breakfast you can eat on the run - perfect for days when you have an early start.

CALORIES PER PORTION with filling 1: 325 Kcals; with filling 2: 310 kCals; with filling 3: 345kCals serves 1 plain bagel filling 1 25 g (1 oz) smoked salmon 45 g (3 tablespoons) plain light cream cheese freshly ground black pepper a squeeze of lemon juice, to taste filling 2 45 g (3 tablespoons) plain light cream cheese 1 ripe tomato, sliced a basil sprig, leaves only filling 3 1 hard-boiled egg, sh.e.l.led and roughly chopped 1 heaped teaspoon light mayonnaise 1 spring onion, finely chopped freshly ground black pepper Slice the bagel horizontally across; do not add b.u.t.ter or low-fat spread.

For Filling 1, spread most of the cream cheese on the bottom half of the bagel, top with the smoked salmon, add some black pepper and then sc.r.a.pe the remaining cream cheese onto the underside of the top half of the bagel. Sandwich together and serve immediately.

For Filling 2, fill the bagel with cream cheese as for Filling 1. Top the bottom half with sliced tomato and tear the basil leaves on top. Sandwich together and serve immediately.

For Filling 3, put the chopped egg in a bowl with the mayo; mash together with a fork. Add the spring onion and black pepper and mix well. Fill the bagel with the egg mixture and serve immediately.

B.

Have a small skimmed milk cappuccino or latte (350 ml/12 fl oz) as well (this adds 100 calories)

C.

Have a small cappuccino or latte, as for B, and choose a seeded bagel, if you like them, instead of the plain (this adds 170 calories)

D.

Have a small cappuccino or latte and choose a seeded bagel, as for B, and also have an apple (this adds 220 calories)

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Baked eggs & wholemeal toast

Baked eggs make a nice change from fried, boiled or poached. You'll need some small ovenproof dishes for this recipe.

CALORIES PER PORTION 340 kCals serves 2 2 large eggs a little b.u.t.ter, or the wrapper from a pack, for greasing a few chives, snipped salt and freshly ground black pepper serve with: 2 slices of wholemeal toast per person Preheat the oven to 180C (350F) Gas mark 4 and boil a kettle of water. Put a sliver of b.u.t.ter on a piece of greaseproof paper (or use a b.u.t.ter wrapper). Grease the insides of 2 small ovenproof dishes or ramekins well, covering every surface. You'll find a little b.u.t.ter goes a long way.

Partly fill a small baking tray with boiling water. Crack an egg into each ovenproof dish and put the dishes in the baking tray - the water should come halfway up the sides. Put the baking tray in the oven and bake for 10-12 minutes. To test if the eggs are ready, tip a dish slightly - the white should just hold.

Take the tray out of the oven and remove the dishes. Sprinkle each dish with some chives and add seasoning. Serve immediately, accompanied by toast.

B.

Have a low-fat natural yogurt as well (this adds 75 calories)

C.

Have a 300 ml (12 pint) gla.s.s of fresh unsweetened orange juice as well (this adds 110 calories)

D.

Have both the yogurt and the orange juice as in B and C (this adds 185 calories)

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Cheese omelette

Cheddar cheese has a nice strong flavour and is easy to grate, but you can subst.i.tute your favourite hard cheese, so long as you don't use more than 20 g (34 oz).

CALORIES PER PORTION 360 kCals serves 1 2 large eggs 1 teaspoon water 20 g (34 oz) Cheddar cheese, grated 10 g (13 oz) b.u.t.ter salt and freshly ground black pepper Beat the eggs in a bowl with the water, a little salt and plenty of black pepper. Add two-thirds of the grated cheese to the egg and beat again.

Melt the b.u.t.ter in a small non-stick frying pan. When it begins to froth, pour the eggs into the pan. Swirl them around, then leave them alone for a few seconds. Stir them gently now, drawing the mixture in from the side towards the middle of the pan as the omelette cooks. Tilt the pan around, letting uncooked liquid run to the edges. Stop stirring when the eggs begin to really set - this won't take long - and cook for about a minute more.

Scatter the rest of the cheese on one side of the omelette, fold the other side over it, and lift or slide the omelette gently onto a serving plate. 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.

Add 20 g (34 oz) Cheddar cheese to the omelette and serve with 2 slices of toast, as in C (this adds 285 calories)

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Scrambled eggs & smoked salmon