chokka-full rainbow muffins are the perfect alternative to a sandwich. Each colourful muffin is ‘chokka-full’ of protein and all the goodness of fresh vegetables. and they’re gluten-free.
First published at www.transformationcookbook.com
Ingredients:
2 eggs
1 cup egg whites, liquid
2 zucchini, grated
2 carrots, grated
1 red capsicum, deseeded, diced
2 beetroots, washed, peeled, grated
1 cob corn kernels
1 cup broccoli florets, finely chopped
1 red onion, chopped
4 short-cut bacon rashers, rindless, diced
75g low-fat cheese, grated
1 tbsp italian mixed herbs, dried
to season rock salt & cracked pepper
Step 1: Preheat oven to 190°C / 374°F. Whisk eggs and egg whites in a bowl. Alternatively, pulse blend using your blender. Set aside.
Step 2: In a separate mixing bowl, add zucchini, carrot, capsicum, beetroot, corn, broccoli, onion, cheese and bacon. Pour in eggs, add herbs, and season with salt & pepper. Stir well to combine.
Step 3: Line 2-3 x muffin tins with cupcake / muffin liners. Spoon mixture evenly into the liners. Bake for 25-30 minutes or until egg is cooked. To ensure muffins are thoroughly cooked, turn the oven off after 30 minutes and leave the muffins in the oven for a further 5 minutes, as the eggs retain heat and will continue to cook.
Step 4: Allow muffins to cool slightly before removing them from the tins. Enjoy Chokka-full muffins hot or cold, on their own or with a salad or vegetables. They’re great for the kids lunchboxes and make for a great meal choice with any of the liquid meals / protein shakes online.
Tip:
• You can substitute bacon with 150g lean ham.
• If there’s excess liquid in the bowl after mixing all ingredients together, drain the bowl and add 1-2 level tbsp of corn flour. This will help absorb any moisture. This small amount of flour is negligible when portioned between 12+ muffins. Chokka-Full muffins can be consumed anytime.
• I highly recommend a good spicy tomato or sweet chilli relish when serving these muffins.
• Double up on the ingredients and make a few batches of these muffins. Place 1-2 muffins into a zip-lock bag and freeze. Muffins can be stored frozen for up to 2 months.
