MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS

INTRO & & PORK & TURKEY & LIGHT

CONTENTS MEALS

BREAKFAST
French toast 10
Omelette 11
Poached eggs 12
Scrambled eggs 13
Porridge 14
Fruity, nutty muesli 15
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

French toast
Serve with fruit

Ingredients
›› 2 eggs
›› 30 ml of low-fat milk
›› pepper
›› pinch of salt if desired
›› ½ tsp of cinnamon
Serves ›› 1 tsp of vanilla extract
2 adults ›› 4 slices of bread
›› 20 ml of vegetable oil
Preparation time 5
mins
5 minutes
Method
1. Beat egg, milk, pepper, salt, cinnamon and vanilla together in a
Cooking time 5 shallow bowl
mins
5 minutes
2. Dip the slices of bread in the egg mixture
3. Fry in hot oil until they are golden brown
Utensils needed
Frying pan 4. Drain on kitchen paper
Shallow bowl

10
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Omelette
Serve with toast

Ingredients
e
›› 20 ml of vegetable oil Try adding ve ge table s lik
›› 1 small onion, finely chopped mushrooms and tomat oe s
›› 4 eggs for colour and tast e.
›› 20 ml of water or low-fat milk
›› pinch of salt if desired
Serves ›› pepper
2 adults
Method
Preparation time 2 1. Heat the oil in a frying pan and fry the onion gently until it is cooked
mins
2 minutes 2. Beat the eggs into a bowl, add the water or milk, salt and pepper and
pour into the pan over the onion
Cooking time 3 3. Spread the mixture around the frying pan and cook until the eggs are
mins
3 minutes set and come away from the edge of the frying pan
4. Turn the omelette carefully to cook on the other side
Utensils needed
Frying pan If a bigger ome lett e or more port ions
Mixing bowl
are needed: increase the amount
of eggs and onion, fry the mixture
gent ly for a couple of minutes and
complete cooking unde r the grill.

11
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Poached eggs
Serve with toast and baked beans

Ingredients

e nt s t he
›› 250 ml water
e v in e g a r pr e v
T h ing.
om bre ak
›› pinch of salt if desired
y o lk f r
›› pepper e gg
›› 10 ml of vinegar
›› 3 eggs
Serves
3 adults Method
1. Put the water into a saucepan or frying pan, add the salt, pepper and
Preparation time 2 vinegar. Bring to the boil.
mins
2 minutes 2. Break the eggs into the boiling, salted water. Simmer gently
until the eggs are set. (This takes about 2–3 minutes.)
Cooking time 3 3. Remove the eggs from the saucepan and serve.
mins
3 minutes

Utensils needed
Measuring jug
Saucepan or frying pan

12
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Scrambled eggs
Serve with toast

Ingredients
›› 3 eggs
›› 10 ml of vegetable oil
›› pinch of salt if desired
›› pepper
›› 40 ml of low-fat milk
Serves
2 adults Method
1. Break the eggs into a shallow bowl and beat well with a fork
Preparation time 5 2. Heat the oil in a saucepan then add the milk, pepper and salt
mins
5 minutes 3. Add the beaten eggs and stir over a moderate heat until mixture
is thick and creamy
Cooking time 2–3 4. Do not cook for too long or it will curdle
mins
2–3 minutes 5. Serve on hot toast
e e se
‑f a t g ra t ed c h
Add low s.
f r e s h t omat oe
Utensils needed ed
Shallow bowl or c hopp
Wooden spoon
Saucepan

13
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Porridge
Serving suggestion: add some fruit

Ingredients
›› 40 g of porridge oats
›› 240 ml of low-fat milk

Method
1. Put everything in a saucepan (non-stick, if possible) and gradually
Serves bring to the boil
1 adult 2. Once it has come to the boil turn it down and simmer for 5–10 minutes
depending on how tender you like your oats
3. Stir it occasionally
Preparation time 5
5 minutes mins 4. If it gets too thick, just add an extra drop of low-fat milk or water

Cooking time 5
mins
5 minutes

Utensils needed
Measuring jug
Saucepan
Wooden spoon

14
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Fruity, nutty muesli

Serving suggestion: serve with low-fat milk or yoghurt.”

Ingredients
›› 200 g of muesli cereal base, or a mixture of rolled wheat and oats,
available at most supermarkets
›› 100 g of mixed dried fruit – try blueberries, cranberries, raisins and
chopped apricots
›› 50 g of sesame seeds
›› 50 g of sunflower seeds
Serves
10 adults ›› 100 g of chopped mixed nuts – try Brazil nuts, hazelnuts, walnuts
10
and almonds

Preparation time 2
2 minutes mins Method
1. Mix all the ingredients together
Utensils needed 2. Store in an airtight container in a dark cupboard
Mixing bowl
Wooden spoon
Plastic container

15