Savoury Muffins / Quiche

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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

  1. Grate the sweet potato into mixing bowl
  2. Add all the other vegies and eggs and combine
  3. Mix in the cheese, flour, salt and meat of your choice
  4. 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

mini quiches

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

  1. Grate the sweet potato into mixing bowl
  2. Add all the other vegies and eggs and combine
  3. Mix in the cheese, flour, salt
  4. 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

 

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