Tortilla Muffins
ENERGY 73kcals PROTEIN 7.2g FAT 4.6g SATURATED FAT 1.5g CARBOHYDRATE 0.7g TOTAL SUGARS 0.7g SALT 0.2g SODIUM 97mg FIBRE 0.3g
This neat recipe is great for using up leftover bits of cooked veg. Combining them with eggs gives the dish a nutritious contribution of protein, vitamins and minerals.
Makes 6
PREPARATION TIME 15 minutes
COOKING TIME 20 minutes
4 sprays one-calorie sunflower oil cooking spray
1 banana shallot, finely chopped
30g chopped pepper
4 eggs
1 tbsp 0% fat unsweetened Greek-style yogurt (see tip)
a few basil leaves, chopped, or a pinch of dried herbs
freshly ground black pepper
FOR THE TOPPING
30g reduced-fat cheddar, grated
3 cherry tomatoes, halved
- Preheat the oven to 200C/ 180C fan/gas 6 and line a muffin tin with six cases. The cooked egg mixture tends to stick to the cases, so ideally use a nonstick silicone mould tray, so the contents pop out easily and no oil is needed.
- Heat the cooking spray in a small pan and fry the shallot and pepper until softened, about 5-8 minutes. At this point you could include any extra bits such as sautéed mushrooms or a handful of chopped spinach leaves, to wilt.
- Beat the eggs with the yogurt, herbs and seasoning in a small jug, add the cooked vegetables and mix it all together. Pour the egg mixture into the six cups, half-filling each one. Sprinkle with cheese, press half a cherry tomato on top and bake for about 15-20 minutes until set.
Nutrition Tip
Though these recipes use low-fat dairy, try using other unsweetened alternatives such as small amounts of full-fat dairy – which contains beneficial fats – live yogurt or even cottage cheese.