Lunchbox: Broccoli, salmon and herb frittatas + snacks
Nutrition Info.(per serve)
1 cup trimmed broccoli florets
2 tablespoons low-fat ricotta
1 1/2 tablespoons plain flour
95g can salmon in spring water, drained, flaked
25g frozen chopped spinach, thawed, squeezed of excess moisture
1 1/2 tablespoons chopped chives
4 cups mixed salad leaves, to serve
Plus snacks (for each lunchbox)
2 multigrain corn thins, topped with 1 slice reduced-fat cheddar and 2 slices ripe tomato
150g tub low-fat natural yoghurt, topped with pulp of 1/2 passionfruit (optional) and 1 teaspoon sunflower seeds
Total fat 19g
Saturated fat 8g
Dietary fibre 8g
1 Preheat oven to 160°C. Lightly grease and line the bases of two holes of a 3/4 cup-capacity muffin tin with rounds of baking paper.
2 Place the broccoli in a steamer over a saucepan of boiling water for 2 minutes, or until tender. Drain, roughly chop and set aside to cool.
3 Whisk the eggs and ricotta together in a medium bowl. Stir through the flour, broccoli, salmon, spinach and chives. Ladle mixture into prepared muffin tins. Bake for 25 minutes, or until filling is puffed, golden and set.
4 Set aside to cool completely. Cover and refrigerate until ready to serve. Serve each frittata with 2 cups mixed salad leaves.
Make it gluten free: Use gluten-free flour and corn thins.
Frittatas will keep in an airtight container in the fridge for up to four days.
Note: Nutrition information applies to total lunchbox.
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