Smoked Salmon Egg Bites

• 150 g (3 large eggs) Eggs
• 60 g (2 egg whites) Egg whites (2 large egg whites)
• 70 g Low-fat cottage cheese (2.5 oz)
• 45 g Smoked salmon, chopped (1.6 oz)
• 4 g raw Fresh chives, chopped (0.1 oz raw)
• 2 g raw Fresh dill (¼ cup chopped)
• 0.4 g Black pepper (⅛ tsp)
• 2 g Vegetable oil spray (½ tsp)
• 80 g raw Tomato, sliced (2.8 oz raw)

You'll need: Muffin tin (6 cups), Blender or bowl and whisk, Spoon, Cutting board and knife.

Method

1. Blend the egg mixture

   Heat the oven to 180°C (350°F). Blend the eggs, egg whites, cottage cheese and pepper for 20 seconds until smooth, or whisk them hard in a bowl. The cottage cheese makes them light and set.

   Blended cottage cheese turns silky. Skip this and the bites come out lumpy.

2. Fill the tin

   Spray 6 muffin cups with the oil. Divide the smoked salmon, chives and dill between them, then pour in the egg mixture to about three-quarters full.

   Leave room at the top. The bites puff up as they bake, then settle.

3. Bake until set

   Bake for 14–15 minutes, until the bites are puffed, lightly golden and the centers spring back with no runny egg.

   A knife pushed into the middle should come out clean and dry.

4. Cool slightly and serve

   Let the bites rest for 2 minutes, then run a knife around each and lift them out. Serve warm with the sliced tomato.

   They deflate a little as they cool. That's normal, and they taste the same.

Swaps

• Smoked salmon, chopped → Spinach, chopped (30 g)Fits vegetarian eating and cuts about 40 kcal.
• Low-fat cottage cheese → Plain nonfat Greek yogurtSame protein, slightly tangier and a bit firmer.