Low-kilojoule alternatives to the store-bought varieties let you indulge without the guilt.
PROSCIUTTO BAKE
Eggs and prosciutto are packed with protein to help your muscles recover.
Ingredients
2 slices of prosciutto
Sliced roasted red capsicum
Rocket
2 eggs
Fresh thyme
Black pepper
Instructions
Line two greased muffin cups with one slice prosciutto each to cover bottoms and sides, leaving 1cm overhang. Top with sliced roasted red capsicum and rocket. Crack an egg into each cup and sprinkle on fresh thyme and black pepper. Bake at 160°C fan-forced until whites are just set, about 15 minutes.
Nutrition Information
585 kilojoules per serving (1 muffin), 11g protein, 6g carbs, 0g fibre, 0g sugar, 7g total fat, 2.5g sat fat, 757mg sodium
COCOA FRENCH TOASTIES
Walnuts are high in potassium.
Ingredients
4 eggs
½ cup milk
¼ cup brown sugar
3 Tbsp. cocoa powder
1 tsp. vanilla
1 tsp. cinnamon
6 cups cubed whole-grain bread
⅓ cup chopped walnuts
Greek yoghurt
Berries
Instructions
Blend together 4 eggs, ½ cup milk, ¼ cup brown sugar, 3 Tbsp. cocoa powder, 1 tsp. vanilla, and 1 tsp. cinnamon. Pour into a bowl with 6 cups cubed whole-grain bread. Soak 5 minutes and then stir in ⅓ cup chopped walnuts. Place in 12 greased muffin cups and bake at 160°C fan-forced for 20 minutes. Serve with Greek yoghurt and berries.
Nutrition Information
1627 kilojoules per serving (3 muffins), 19g protein, 55g carbs, 8g fibre, 21g sugar, 11g total fat, 3.5g sat fat, 414mg sodium
PESTO EGG CUPS
Lycopene, an antioxidant in tomatoes, may help ward off cancer.
Ingredients
8 eggs
⅓ cup sour cream
⅓ cup chopped sun-dried tomatoes
3 Tbsp. pesto
½ tsp. salt
¼ tsp. chilli flakes
Chopped chives
Instructions
Whisk together 8 eggs, ⅓ cup sour cream, ⅓ cup chopped sun-dried tomatoes, 3 Tbsp. pesto, ½ tsp. salt, and ¼ tsp. chilli flakes. Pour into 12 greased muffin cups and bake at 160°C fan-forced until eggs are set, about 20 minutes. Serve with chopped chives. Makes 4 servings.
Nutrition Information
1050 kilojoules per serving (3 muffins), 16g protein, 5g carbs, 1g fibre, 3g sugar, 19g total fat, 7g sat fat, 546mg sodium
CORNBREAD CHILLI MUFFINS
Fill up with fibre-rich beans.
Ingredients
2 eggs
½ cup cornmeal
1 cup pinto beans
1 cup black beans
1 cup diced red capsicum
1 cup frozen corn kernels
1 medium grated carrot
⅓ cup tomato paste
2 tsp. Cajun seasoning
Salt
Grated cheddar cheese
Sour cream
Instructions
Whisk 2 eggs and stir in ½ cup cornmeal, 1 cup each pinto and black beans, 1 cup diced red capsicum, 1 cup frozen corn kernels, 1 medium grated carrot, ⅓ cup tomato paste, 2 tsp. Cajun seasoning, and pinch of salt. Pack into 12 greased muffin cups and bake at 160°C fan-forced for 20 minutes. Sprinkle with grated cheddar cheese; bake 10 minutes more. Serve with sour cream. Makes 6 servings.
Nutrition Information
857 kilojoules per serving (2 muffins), 11g protein, 25g carbs, 5g fibre, 4g sugar, 8g total fat, 4g sat fat, 419mg sodium
SWEET POTATO PANCAKES
Sweet potatoes are packed with vitamin A for eye health.
Ingredients
¾ cup milk
2 eggs
1 ½ cups sweet potato puree
1 cup oat flour
¾ cup almond flour
1 tsp. cinnamon
1 tsp. ginger powder
½ tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
Maple syrup
Instructions
Blend together ¾ cup milk, 2 eggs, and 1 ½ cups sweet potato puree. Blend in 1 cup oat flour, ¾ cup almond flour, 1 tsp. cinnamon, 1 tsp. ginger powder, ½ tsp. each baking powder and baking soda, and ¼ tsp. salt. Pour into 12 greased muffin cups and bake at 160°C fan-forced for 20 minutes, or until cooked through. Serve warm with maple syrup. Makes 4 servings.
Nutrition Information
1543 kilojoules per serving (3 muffins), 14g protein, 43g carbs, 7g fibre, 10g sugar, 17g total fat, 3g sat fat, 464mg sodium
