Savoury muffins

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Savoury muffins

This low fat savoury muffin recipe is a great recipe for kids lunchbox snacks or a healthy breakfast on the run. With zucchini, carrots, spinach and lean meat, these muffins are as flavoursome as they are nutritious.

Preparation time: 10 minutes (with a food processor), 20-25 minutes by hand Cooking time: 30 minutes Difficulty rating: Easy-medium

Ingredients

Makes 18 savoury muffins

  • 3 cups self raising flour
  • 1.5 cups grated cheddar cheese
  • 250 g lean sausages (5% fat or less) – veal and pork are nice
  • 1 large zucchini
  • 2 carrots
  • ½ cup spinach
  • 1 red onion
  • 2 cloves garlic
  • 2 eggs
  • ½ cup fruit chutney
  • 1.5 cups milk

Method

  1. Preheat the oven to 180°C in a conventional oven.
  2. Grease muffin tins.
  3. Peel and dice onion and garlic and sautee in a little oil until fragrant and soft (but not brown).
  4. Wash and peel zucchini and carrots.
  5. In a food processor, grate the zucchini, carrots and cheese.
  6. In a large bowl add the grated ingredients with the cooked onion and garlic.
  7. Add spinach, chutney.
  8. Beat eggs in milk and add to mixture.
  9. Slice the end of the sausage and squeeze out the sausage meat. Pull into small pieces and add to mixture.
  10. Add flour and lightly mix through until combined.
  11. Spoon mixture into the muffin pan and bake for about 30 minutes until it smells fragrant and is golden. (Note: as there is no added fat in this mixture, it does not come out as a bready muffin, they stay soft and moist in the middle so do not pierce with a knife and look for mixture on the knife to check if they are cooked. If they look and smell cooked, they will be.)

Tips

  • The sausage meat can be replaced with lean diced ham or bacon with all visible fat trimmed off.
  • This muffin recipe makes a meal in a muffin. They are great as a quick breakfast or lunchbox addition.
  • Serve these healthy muffins with salad or steamed vegetables.

Nutritional content

Nutritional analysis per serve:

Energy730.68 kJ
174.64 cal
Protein10.25 g
Total fat6.93 g
Saturated fat4.25 g
Carbohydrates16.96 g
Total sugars4.78 g
Fibre1.58 g
Sodium290.02 mg
Cholesterol34.40 mg
Potassium198.89 mg
Calcium145.64 mg
Iron0.67 mg
Zinc1.15 mg

Reference

  1. AusNut. Nutrient Database. 2007. [cited 27 April 2012]. Available from: URL Link
Date Created: September 6, 2012 Date Modified: August 12, 2014

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