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38<br />
Asparagus & Salmon<br />
Mini Frittatas<br />
Gluten<br />
Free<br />
Dairy<br />
Free<br />
Serves 4<br />
Prep time: 15 minutes<br />
Cook time: 23 minutes, plus cooling<br />
Ingredients<br />
125g/4½ oz asparagus<br />
1 handful of frozen peas (30g)<br />
2 spring onions, chopped<br />
60g/2¼ oz smoked salmon, cut into<br />
small strips<br />
4 eggs, beaten<br />
Sea salt and ground black pepper<br />
These colourful savoury muffins are easy to make and are delicious<br />
served warm for breakfast or cold for lunch with a salad. Asparagus is a<br />
fabulous healthy seasonal food to include, being rich in B vitamins and<br />
antioxidants like vitamin A, C and E. For a vegetarian option swap the<br />
salmon for some feta cheese.<br />
Method<br />
1. Preheat oven to 200C/400F/gas mark 6 and grease and line 8 cups<br />
of a muffin tray with paper muffin cases. Blanch the asparagus in a<br />
saucepan of boiling salted water for 2–3 minutes until just soft. Drain,<br />
then cut into 1 cm/½ in pieces using scissors.<br />
2. Divide the asparagus, peas, spring onions and smoked salmon<br />
among the paper cases – they should be three-quarters full. Beat the<br />
eggs in a jug with some salt and pepper, then pour into the paper<br />
cases.<br />
3. Bake in the centre of the oven for 20 minutes or until the muffins are<br />
golden and just firm in the centre. Leave to cool for 5 minutes before<br />
removing them from the tray. Serve hot or cold.<br />
NUTRITIONAL INFORMATION PER SERVING: (2 frittatas) 110kcal, fat 6.3g carbohydrates 1.6g, protein 11.2g
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