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.
PREPARATION TIME 15 MINUTES
COOKING TIME 20 MINUTES
4 sprays one-calorie sunflower oil cooking spray
1 banana shallot, finely chopped
30g chopped pepper
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
1. 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.
2. 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.
3. 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.
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
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