serves
6
prep
5 minutes
cook
25 minutes
difficulty
Easy
serves
6
people
preparation
5
minutes
cooking
25
minutes
difficulty
Easy
level
Ingredients
- 2 tsp olive or canola oil
- 150 g slender asparagus (see Note), trimmed and cut into 2–3 cm pieces
- 100 g frozen peas
- 4 spring onions, trimmed and thinly sliced
- 3–4 tbsp finely chopped fresh mint
- 6 large eggs
- 65 g feta, broken into small chunks
Instructions
1. Preheat the oven to 200˚C/fan 180˚C and generously oil a deep, 6-hole muffin tin. Cut six pieces of non-stick baking paper (roughly 10 cm squared) and use to line the tins, leaving the excess peeking over the sides.
2. Third-fill a large pan with water and bring to the boil. Add the asparagus and cook for 4 minutes. Add the peas and cook for 1 minute more. Drain the vegetables well and tip into a large bowl with the spring onions and mint.
3. Beat the eggs in a separate bowl with a good pinch of sea salt and lots of ground black pepper.
4. Divide the vegetables between the six muffin cases and top with the chunks of feta.
5. Pour the egg over the vegetables then bake in the preheated oven for about 20 minutes, or until puffed up and light golden brown.
Note
•Choose young asparagus that isn’t too thick – if you do end up with thicker stems, cut them in half lengthways before slicing.
•Per serving:154 cals, protein 12.5 g, fat 10 g, fibre 1.5 g, carbs 3 g.
Recipe from The Fast 800 Recipe Book by Dr Clare Bailey, Justine Pattison and foreword by Dr Michael Mosley. Published by and is available now ($AU35)). Read all about the .
Cook's Notes
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
