Ingredients
- 1/2 red onion
- 1/2 grated sweet potato ( or 1 small one)
- 1 Zuchinni chopped finely
- handful of broccoli chopped
- 5 eggs
- 1/2 cup of grated cheese ( I used romano)
- 1/2 cup flour ( I used spelt wholemeal)
- 2 cups of left over chilli con carne beef
- pinch of salt
Note: Instead of the beef you could use bacon or any kind of mince, turkey/chicken. Or if you prefer vegetarian just add more vegies and use 1 cup of flour
Method
- Grate the sweet potato into mixing bowl
- Add all the other vegies and eggs and combine
- Mix in the cheese, flour, salt and meat of your choice
- Fill lined or greased muffin trays and bake at 170 degrees celsius for approximately 20 mins
Makes 18 standard muffin size
Note: You could also do this in a loaf tin and then slice when cool.
Nutrition Analysis Per Serve (based on serve size of 18)
- 386 kj
- 8 g protein
- 5 g total fat, 2 g saturated fat
- 5 g carbohydrate
- 2 g dietary fibre
Alternative Version – low FODMAP, Gluten Free and Semi Vegetarian
Ingredients
- 1 grated sweet potato ( or 1 small one)
- 1 large Zuchinni chopped finely
- 4 small mushrooms, chopped
- 5 eggs
- 1/2 cup of grated cheese, reduced fat
- 1 cup gluten free flour
- 1 teaspoon xanthan gum
- Optional: add mixed herbs and spices
- pinch of salt
Method
- Grate the sweet potato into mixing bowl
- Add all the other vegies and eggs and combine
- Mix in the cheese, flour, salt
- Fill lined or greased muffin trays and bake at 170 degrees celsius for approximately 20 mins
Makes 12 good size muffins/quiches
Nutrition Analysis Per Serve (based on serve size of 12)
- 463 kj
- 6 g protein
- 4 g total fat, 2 g saturated fat
- 13 g carbohydrate
- 1 g dietary fibre
