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Add soy sauce and a little water and allow to steam until cooked. Soak for at least half an hour (or overnight) in the fridge in semi-skimmed milk. Lunch: 1 wholemeal pitta bread filled with tuna, ½ an avocado and 1tbsp low-fat cottage cheese. Dinner: Lime salmon steak: brush a salmon steak with olive oil and season with black pepper.