A lovely portable breakfast, also good for brunch or lunch boxes. Serve these Fast 800 frittata muffins warm or cold with a generous salad or freshly cooked greens.
2 tsp olive or rapeseed oil
150g slender asparagus, trimmed, each stem cut into 2cm-3cm pieces
100g frozen peas
4 spring onions, trimmed and thinly sliced
3-4 tbsp finely chopped fresh mint
6 large eggs
65g feta, broken into small chunks
1. Preheat the oven to 200C/180C fan/gas 6 and generously oil a deep, 6-hole muffin tin. Cut six pieces of nonstick baking paper (roughly 10cm square) and use to line the tins, leaving the excess over the sides, untrimmed.
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.
COOK’S TIP Choose young asparagus that isn’t too thick – if you do end up with thicker stems, cut them in half lengthways before slicing.
ON 5:2 NON-FAST DAYS Enjoy an extra muffin and add a dressing to the salad you serve alongside. You might also want to scatter the salad with toasted seeds.
NUTRITION PER SERVING CALS 154, PROTEIN 12.5g, FAT 10g, FIBRE 1.5g, CARBS 3g
SAVE 20% ON THE BRILLIANT FAST 800 RECIPE BOOK
The Fast 800 Recipe Book by Dr Clare Bailey and Justine Pattison with foreword by Dr Michael Mosley will be published by Short Books on Thursday 13 June, price £14.99. To order a copy for £11.99 until 23 June, call 0844 571 0640; p&p is free on orders over £15. Visit thefast800.com for more information about the programme and advice on how to lose weight, stay healthy and live longer.