Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing
Looking for a protein-packed lunch or easy dinner? Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish. The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements. If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta. You could also add some leftover roast vegetables, or serve with a delicious big green salad. Leftover frittata is great for breakfast or snacks the next day too!
Salmon and Ricotta Frittata
Serves 4
Ingredients:
2 tsp oil
2 spring onions (scallions), sliced
100g/3.5 oz baby spinach leaves
400g/14 oz tin of salmon, drained and flaked
100g/3.5 oz low-fat ricotta cheese, crumbled
6 eggs, whisked
1/3 cup (80ml) low-fat milk
1 tbsp chopped dill
½ cup/50g low-fat cheese, grated
Method:
Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts. Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan.
Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.
Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.
This recipe is from my book Eat Right For Your Life. If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition. Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime. You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.
