Lunchbox: Broccoli, salmon and herb frittatas + snacks

Serves: 2

Time to make: 35 mins

Ingredients

More weights & measures

Lunches
1 cup trimmed broccoli florets
3 eggs
2 tablespoons low-fat ricotta
1 ½ tablespoons plain flourall purpose flourX
95g can salmon in spring water, drained, flaked
25g frozen chopped spinach, thawed, squeezed of excess moisture
1 ½ tablespoons chopped chives
4 cups mixed salad leaves, to serve

Plus snacks (for each lunchbox)
2 multigrain corn sweetcornXthins, topped with 1 slice reduced-fat cheddar and 2 slices ripe tomato
150g tub low-fat plain yoghurt, topped with pulp of ½ passionfruit (optional) and 1 teaspoon sunflower seeds

Instructions

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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.

Variations

Make it gluten free: Use gluten-free flour and corn thins.

HFG tip

Frittatas will keep in an airtight container in the fridge for up to four days.

Note: Nutrition information applies to total lunchbox.

Nutrition Info (per serve)

Calories 476 cal

Kilojoules 1990 kJ

Protein 42 g

Total fat 19 g

Saturated fat 8 g

Carbohydrates 30 g

Sugar 14 g

Dietary fibre 8 g

Sodium 830 mg

Calcium 730 mg

Iron 3.5 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.