Asparagus and salmon strata
Serves: 6
Time to make: 1 hr 20 mins , plus 1 hr chilling
Hands-on time: 20 mins
Total cost: $33.48 / $5.58 per serve
(at time of publication)
Ingredients
- 3 bunches asparagus, trimmed, cut into 5cm lengths (6 serves)
- 2 medium green or yellow courgettes, thinly sliced (2 serves)
- oil spray
- 350g loaf crusty wholemeal bread, cut into 2.5cm cubes
- ¼ cup shredded parmesan
- 2 x 210g cans skinless and boneless salmon, drained
- ⅓ cup finely chopped fresh chives
- 4 eggs
- 2 egg whites
- 600ml trim milk
- 2 teaspoons finely grated lemon zest
- 12 cups salad or steamed vegetables, to serve
Instructions
1 Steam or microwave asparagus and courgettes until just tender, about 2 minutes.
2 Spray a 20cm x 30cm (10 cup-capacity) baking dish with oil. Add half the bread cubes and top with parmesan. Top with half the salmon, asparagus, courgette and chives. Top with remaining bread, salmon, asparagus and courgette.
3 Whisk together eggs, egg whites, milk and zest to combine. Pour over bread mixture. Cover and refrigerate for 1 hour.
4 Preheat oven to 160°C. Bake for 50-60 minutes, or until golden and set. Garnish with extra chives. Serve with salad or steamed vegetables.
Variations
Make it gluten free: Use gluten-free bread.
HFG tip
Leaving the bread mixture to soak for 1 hour will result in a fluffier, lighter strata.
Nutrition Info (per serve)
Kilojoules 1540kJ
Calories 367cal
Protein 32g
Total fat 11g
–Saturated fat 3g
Carbohydrates 30g
–Sugars 10g
Dietary fibre 9g
Sodium 660mg
Calcium 350mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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