Egg cannelloni with creamy spring veges and roast tomato sauce

This vegetarian egg cannelloni with creamy spring veges and roast tomato sauce recipe, is one of those all-time family favourites for lunch or dinner, gluten free option and high in calcium, protein and fibre.

Serves: 2

Time to make: 35 mins

Ingredients

More weights & measures

spray oil
½ red onion, finely chopped
1 clove garlic, finely chopped
8 spears asparagus, ends trimmed, chopped into 3cm pieces
2 courgettezucchiniXszucchini, summer squashX, thinly sliced
½ cup frozen peas, thawed
4 cups baby spinach or rocketarugulaX
½ cup cottage cheese
4 eggs, lightly beaten with
4 tablespoons water
2 tablespoons parmesan
2 cups cherry tomatoes
fresh herbs to garnish, eg, thyme, parsley

Instructions

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1 Preheat oven to 200°c. Spray a frying pan with oil and set over a medium-high heat. Add onion and garlic and cook, stirring, for 3-4 minutes. Add asparagus and courgettes and cook, stirring, for 2 minutes. Add peas and spinach or rocket and cook until wilted. remove from heat and stir through cottage cheese. Set aside.

2 Spray a small frying pan with oil and set over a high heat. Pour about ¹/6 of the egg mix into the pan and tip pan to make a thin omelette. Cook about 30 seconds to 1 minute until set. Remove from pan and set aside. repeat with remaining mixture to make 6 omelettes.

3 In a baking dish, place an omelette and spoon in ¹/6 of the vegetable mixture. Roll gently to make a cannelloni. Repeat with remaining 5 omelettes and mixture. Arrange in dish, sprinkle with parmesan and scatter over cherry tomatoes.

4 Bake in oven for 15 minutes, until parmesan is golden and tomatoes are soft. Garnish with herbs to serve.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 417 cal

Kilojoules 1750 kJ

Protein 33 g

Total fat 23 g

Saturated fat 7 g

Carbohydrates 15 g

Sugar 13 g

Dietary fibre 8 g

Sodium 480 mg

Calcium 270 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Oct 2018

2 comments on Egg cannelloni with creamy spring veges and roast tomato sauce

25326259 April 6, 2022 at 1:38 am #

This Recipe serves 2 how come you say make 6 omlettes The picture shows only 4 omlettes, especially since there are 8 asparagus spears which woul be 2 in each.

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- Jen deMontalk April 11, 2022 at 12:30 pm #
  
  Hi there
  Apologies for any confusion. The asparagus should be chopped into 3cm peices. The picture shows two of the egg ‘cannelloni’ already dished up. There are three cannelloni per person with the vegetables evenly distributed among them.
  
  Warm regards
  Jenny de Montalk, HFG editor
  
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