Savoury Muffins

Difficulty | Makes 12 | Book 2

Savoury Muffins book 2
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2 egg whites
½ teaspoon bicarb soda
1 x 110g jar Heinz® baby apple
½ cup skim milk
2 tablespoons (30g) Flora® Light margarine melted
½ cup raw pumpkin grated (Kent)
⅓ cup carrot grated
⅓ cup onion finely diced
⅓ cup frozen peas
⅓ cup frozen corn kernels
⅓ cup red capsicum diced
1 x 200g tub no fat natural yoghurt
2 tablespoons finely grated parmesan cheese (Kraft®)
1 cup unprocessed bran
pepper
2 cups self-raising flour
cooking spray

Per serve
FatTotal2.4
Saturated0.7g
Fibre3.8g
Protein6.5g
CarbsTotal22.2g
Sugar3.8g
Sodium266mg
Kilojoules577 (cals 138)
GI RatingMedium

Method

Preheat oven 200°C fan forced.

  1. Beat egg whites in a large mixing bowl for one minute using an electric beater.
  2. Stir bicarb into apple sauce (it will froth) then add to bowl using a wooden spoon.
  3. Combine milk with melted margarine, then add to bowl.
  4. Stir all vegetables, yoghurt, parmesan cheese, bran and combine well. Pepper to taste.
  5. Gently fold sifted flour into mixture in one go, treat as a sponge, DO NOT BEAT as this will make the muffins tough (mixture can look a little lumpy). The less the mixture is moved, the lighter the muffins will be.
  6. Spoon mixture into a muffin tin that has been coated with cooking spray, dividing equally.
  7. Bake 20-25 minutes or until firm to touch in centre. Leave to rest for a few minutes then turn onto a wire rack to cool.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

This recipe recommends the use of low fat products resulting in it having less kilojoules than traditional muffins making it a suitable occasional food for people with diabetes.

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