Mens Health Australia May 2017

DRESSED ICEBERG LETTUCE TURNS INTO COMPOST BY LUNCH.

LOAD UP ON GREENS WITH THIS HEARTY KALE SALAD

Salmon Egg Cups

with Chilli Sauce

FOR THE EGG CUPS:

3 TBSP CANOLA OIL, DIVIDED

8 LARGE EGGS

⅓CUP WHOLE MILK

170 G SMOKED SALMON,

ROUGHLY CHOPPED

85 G SOFT GOAT CHEESE,

CRUMBLED

3 TBSP CHOPPED FRESH DILL

220 G CREMINI MUSHROOMS,

THINLY SLICED

1 CUP THINLY SLICED

SHALLOTS

FOR THE SAUCE:

½CUP PLAIN YOGHURT

½CUP OIL-PACKED

SUN-DRIED TOMATOES

1 ROASTED RED CAPSICUM

2 TBSP EXTRA-VIRGIN

OLIVE OIL

JUICE OF ½ LEMON

¼TSP SALT

¼TSP CHILLI FLAKES

WHAT YOU’LL NEED

1 /Preheat the oven to 180°C and grease 12

standard-size muffin cups with 1 Tbsp

canola oil. In a bowl, whisk the eggs and

milk. Stir in the salmon, goat cheese, dill

and some freshly ground pepper to taste.

2 /In a pan, heat 1 Tbsp oil on medium. Add

mushrooms and cook until softened, about

6 minutes. Remove from the pan and heat

the remaining 1 Tbsp oil. Add the shallots;

saute until golden, about 5 minutes. Pat

the mushrooms dry with a paper towel.

3 /Stir the mushrooms and shallots into the

eggs. Divide the mixture among the muffin

cups. Bake until the eggs set, about 20

minutes. Cool 5 minutes before removing.

4 /To make the sauce, place the yoghurt,

sundried tomatoes, roasted red capsicum,

olive oil, lemon juice, salt and chilli flakes

in a blender and whiz until smooth. Serve

the egg cups with the chilli sauce.

Makes 6 servings

Warm Leftovers Wisely

Theseeggbitestastegreatcold,

butifyouwantthemwarmedup,

wraptheminfoilandheatina

150°C oven for 15 minutes. Busy

morning? Nuke them (no foil) on

low power for 30-60 seconds.

PER SERVING

1714 KJ,31G PROTEIN,13GCARBOHYDRATES2GFIBRE

PER SERVING

1003 KJ,5G PROTEIN,19G CARBOHYDRATES (4G FIBRE)

HOW TO MAKE THEM

WHAT YOU’LL NEED

MAY 2017 111

NUTRITION

1 /In a blender or food processor, blend

together the olive oil, hazelnuts, shallot,

garlic, anchovies (if you’re using them),

cider vinegar, lemon zest, mustard, salt

(if necessary) and pepper until slightly

chunky. Add a little extra oil if needed to

help the mixture blend.

2 /In a large bowl, massage the dressing into

the kale until the leaves are tender and the

volume is reduced by about half, 5 minutes

or so. Toss with the capsicums, carrots and

dried cherries.Makes 6 servings

⅓CUP EXTRA-VIRGIN OLIVE OIL

¼CUP CHOPPED HAZELNUTS

1 SHALLOT, CHOPPED

1 GARLIC CLOVE, CHOPPED

4 OIL-PACKED ANCHOVIES (OPTIONAL)

2 TBSP CIDER VINEGAR

2 TSP LEMON ZEST

1 TSP WHOLEGRAIN MUSTARD

¼TSP SALT (OMIT IF USING ANCHOVIES)

¼TSP FRESHLY GROUND PEPPER

1 HEAD CURLY-LEAF KALE, RIBS REMOVED,

LEAVES SLICED INTO RIBBONS

2 RED CAPSICUMS, THINLY SLICED

2 CARROTS, PEELED AND SHREDDED

½CUP DRIED CHERRIES

HOW TO MAKE IT