Brocoli and Salmon Frittata (Light meals)

 

                    A really fantastic midweek dish, this is so easy. And if you use frozen brocoli florets it is a great standby meal. Serve it at the table straight from the pan, with a fresh tomato salad and crusty bread.

Serves 4

• 500 ml brocoli florets
• 6 eggs
• 60 ml snipped fresh chives
• 15 ml canola oil
• 10 ml unsalted butter
• 415 gr can red salmon, drained and flaked
• 250 ml canned or frozen corn kernels, thawed if necessary
• 30 ml grated Parmesan cheese

1. Blanch the brocoli in a pot of lightly salted, boiled water for 4 minutes or until almost tender ; drain well and set aside.
2. Beat the eggs lightly with chives and season with freshly ground black pepper.
3. Heat the oil and butter in a large, heavy-based frying pan with a flameproof handle, then pour in the egg mixture ; scatter the brocoli, flaked salmon and corn over the egg, stirring lightly to distribute evenly.
4. Using a spatula, pull the sides of the egg mixture in slightly to allow the uncooked egg to set, abd cook for 3-4 minutes until the underside is golden and the top almost set.
5. Meanwhile, heat the grill to high.
6. Sprinkle the Parmesan over the top of the frittata, then place it under the grill ; cook for 2-3 minutes until the top is bubbling and golden.
7. Serve cut into quarters.

Each serving : 34.5 g protein, 24.5 g fat, 8 g carbohydrate, 3 g fibre, 398 Calories.

BON APPÉTIT