Veg-packed egg muffins with bean salad

Eggs are nutritional powerhouses, providing almost every nutrient you need including protein to aid muscle repair after exercise.

SERVES 4 (2 people over 2 days) PREP 15 mins COOK 30 mins EASY

2 tsp olive or rapeseed oil, plus

extra for brushing

320g chestnut mushrooms,

halved and thinly sliced 2 garlic cloves, finely grated 2 tbsp thyme leaves

320g baby spinach grating of nutmeg

6 large eggs

15g anchovies, finely chopped

For the bean salad

2 x 400g cans black-eyed

beans, drained

200g can sweetcorn

1 red onion, finely chopped 8 Kalamata olives, sliced 10g flat-leaf parsley or half

parsley, half basil, chopped 1 tbsp olive oil

1 tbsp balsamic vinegar 1 Heat the oven to 200C/ 180C fan/gas 6. If you don’t have a non-stick muffin tray, line the 12 holes with lightly oiled muffin cases that have been smoothed out.

2 Heat a large non-stick pan and fry the mushrooms over a medium heat, covered, for 8 mins until they’re smaller in size, then remove the lid. Add the garlic and thyme and cook for a few minutes. Tip into a large bowl. Add the spinach to the pan, cover and cook for 5 mins until wilted, then squeeze out the water and put in the bowl with the mushrooms.

3 Add a good grating of nutmeg and break in the eggs. Whisk to combine, add the anchovies and whisk again. Divide the mixture between the muffin cases, then bake for 12-15 mins until set. Peel off the cases while warm.

4 Meanwhile, tip the beans, corn, onion, olives and parsley into a bowl, then toss with the oil and balsamic vinegar. Serve three muffins per person, warm or cold with the salad. Will keep chilled for up to three days.

GOOD TO KNOW healthy • low cal • calcium •

folate • fibre • vit c • iron • 4 of 5-a-day

PER SERVING 416 kcals • fat 17g • saturates 4g •

carbs 31g • sugars 7g • fibre 12g • protein 30g •

salt 1.3g