Egg and Mushroom muffins

Egg and Mushroom muffins

Protein-packed pre-prepared savoury snack.

Serves:  2 – 3 person

Dietary: Vegetarian, nut-free, peanut-free

Preparation time: 30 minutes

Cooking time: 25 minutes

 

Ingredients

1/2 white onion, finely chopped
1 medium potato grated and dried from water so not to stick to the bottom of the pan
1 1/2 cup chestnut mushrooms
1 – 2 cups (40 g) of coarsely chopped parsley and spinach
20 g grated cheddar cheese (opt for the less fat 50 or 30% less fat)
3 – 4 eggs
2 tablespoon low-fat milk or oat milk
4 teaspoon Olive Oil
Paprika
Black Pepper

 

Method

  1. Saute the finely chopped onion in 3 teaspoons of olive oil for 2 -3 minutes until softened.
  2. Add they dry-grated potato to the pan, saute for 7 minutes until they are golden yellow.
  3. In the meantime, saute the mushrooms in the saucepan with 1 teaspoon of olive oil
  4. In a large bowl, whisk the eggs and milk.
  5. Add the cooked potato, mushroom, parsley, cheddar cheese and spices.
  6. Spray the muffin tray with olive oil or use cupcake moulds.
  7. Divide the mixture evenly in the muffin tray.
  8. Bake it at 190o C for 25 minutes or until it puffed and beautifully browned.
  9. Leave it to cool for some minutes and enjoy your nutrient-loaded muffins.

 

This recipe has been donated by Nourhan Barakat, Registered Associate Nutritionist

 

Nutrition Information

Per serving: *
Total calories: 308 kcal
Fat: 15 g 
Saturated Fat: 3.9 g
Carbohydrate: 23 g
Total sugar: 3.1 g
Added sugar: 0.0 g
Fibre: 5.2 g
Protein: 18 g
Salt: 0.55 g

* Using oak milk

 

Nutrition Facts

To boost your afternoon, choose protein-packed snacks between meals. Protein-rich meals will keep you full and energetic for a longer time.

 

 

©  2020 The Caroline Walker Trust