Jacket potato served with prawn and avocado salad

2 medium fluffy potatoes
   e.g. Maris Piper or King Edward

For the prawn and avocado salad

20g watercress or rocket leaves

1 x spring onion  

¼ red pepper  

½ medium avocado  

50g cooked, peeled prawns

1 x 15ml spoon reduced-fat salad dressing

Fork, chopping board, vegetable knife, large bowl, spoon, plate.

1. Pierce the potato several times with a fork, and place in the microwave on high (900W) for approximately 10 minutes, until soft. (Microwave times will vary).
2. Meanwhile, prepare the salad; finely chop the spring onion, deseed and finely dice the red pepper, peel and roughly chop the avocado.
3. Put the salad leaves, spring onion, red pepper, avocado and prawns into a large bowl. Season.
4. Pour the salad dressing over the salad and toss gently.
5. Once the potatoes are cooked, slit open. Be careful the potatoes will be hot.
6. Serve immediately with the salad.

• For a crispy skin, once cooked in the microwave place the potatoes on a baking tray, in a hot oven (220⁰C, 200⁰C Fan, Gas Mark 7) for approximately 20 minutes.
• If time allows, make your own salad dressing: In a small bowl or clean jam jar whisk together, 1 x 15ml olive/rapeseed oil, zest and juice of ½ lemon, ¼ x 5ml spoon Dijon mustard, and 1 x 15ml fresh chopped parsley.

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?