SERVES 8 - so lots for lunch box or breakfast tomorrow too.

Ingredients

Nonstick cooking spray
12 ounces fresh asparagus
1 small yellow sweet pepper, cut into 1/4-inch-wide strips
1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
1/3 cup chopped onion
1/4 cup chopped bottled roasted red sweet peppers, drained
1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)
8 eggs
1/2 cup fat-free milk
1 tablespoon snipped fresh dill or 1/2 teaspoon dried
3/4 teaspoon salt
1/4 to 1/2 teaspoon ground black pepper
2 tablespoonsall-purpose flour
3 to 4 tablespoonsfinely shredded Parmesan cheese
Fresh dill sprigs (optional)
A pinch of dried chilli (optional)

Directions

1. Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside.
2. If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 1-inch-long pieces.
3. In a large saucepan, bring about 1 inch water to boiling. Add asparagus, yellow sweet pepper strips, zucchini, and onion. Return just to boiling; reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender. Drain well. Stir in roasted red sweet peppers. Spread asparagus-pepper mixture evenly in baking dish. Sprinkle with half of the mozzarella cheese.
4. In a large bowl, whisk together egg product, milk, snipped or dried dill, salt, black pepper and optional pinch of dried chilli until well mixed. Whisk in flour, making sure it is completely combined. Pour over vegetables in baking dish. Bake, uncovered, about 35 minutes or until slightly puffed and top shakes set. Sprinkle with remaining mozzarella cheese and Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.

Three Pepper Oat Pilaf

Ingredients
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped mushrooms
1/2 cup sliced green onions
2 garlic cloves, minced
1 tablespoon olive oil
1-3/4 cups Oats, uncooked
1 egg, lightly beaten
3/4 cup chicken stock
2 tablespoons minced fresh basil leaves or 2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper

Preparation
In 10-inch nonstick frying pan, cook peppers, mushrooms, green onions and garlic in oil over medium heat, stirring occasionally, until vegetables are crisp-tender, about 2 minutes. In large bowl, mix oats and egg until oats are evenly coated. Add oats to vegetable mixture in frying pan.

Cook over medium heat, stirring occasionally, until oats are dry and separated, about 5 to 6 minutes. Add broth, basil, salt and pepper. Continue cooking, stirring occasionally, 2 to 3 minutes or until liquid is absorbed. Serve immediately.

Serves 6

No need for high fat butter or syrup with these flavourful courgette pancakes with smoked salmon. Pair them with a tossed salad for a heart healthy brunch or light lunch.

Ingredients
2 eggs
1-1/2 Tbsp olive oil
1/2 cup skim milk
1-1/2 cups self-rising flour
2 oz smoked salmon, chopped
2 large courgette, roughly grated
1 Tbsp chopped fresh dill plus sprigs for garnish
black pepper
1/4 cup fat free sour cream for garnish

Preparation
In a large bowl, combine eggs, olive oil and milk, and stir until blended. Add flour and whisk until smooth. Stir in smoked salmon, courgette, dill and pepper (to taste).
Coat a large frying pan with nonstick cooking spray or wipe with a little light olive oil and heat over medium heat.
Pour batter by rounded tablespoonfuls onto skillet and cook 2 to 3 minutes, or until bubbles appear on top.
With a spatula, flip pancakes and cook another 2 to 3 minutes, or until lightly browned. Remove from frying pan and keep warm. Repeat with remaining batter, coating frying pan with nonstick cooking spray/ light olive oil between each batch.

Serve warm garnished with a dollop of creme fraise and dill sprig.

MIDDLE EASTERN BAKED CHICKEN:

There’s plenty of flavor, thanks to the Middle-Eastern-style spices, which add a slight sweetness to the dish. Enjoy this with a green salad, some wholemeal couscous, or brown or red rice .

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

4 5-ounce skinless, boneless chicken breasts
2 tbsp lemon juice
1/2 tsp cumin
1/2 tsp dried coriander
1/2 tsp cinnamon
1/2 tsp cardamom
2 garlic cloves, slivered
1 15 ounce can chick peas/garbanzo beans, well rinsed and drained
1 14.5-ounce can diced tomatoes
1/4 cup freshly chopped coriander

Preparation:

Preheat oven to 400 degrees. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer. Sprinkle with lemon juice. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.
Pour can of chickpeas over chicken followed by the tomatoes. Bake uncovered for 25 minutes.

Serves 4