“This neat recipe is great for using up leftover bits of cooked veg, plus combining them with eggs gives the dish a nutritious contribution of protein, vitamins and minerals,” explains chef and telly star, Phil Vickery.
Nutrition Facts
Tortilla muffins
Amount Per Serving
Calories 73
Calories from Fat 41
% Daily Value*
Fat 4.6g7%
Saturated Fat 1.5g9%
Cholesterol 110mg37%
Sodium 97mg4%
Potassium 82mg2%
Carbohydrates 0.7g0%
Fiber 0.3g1%
Sugar 0.7g1%
Protein 7.2g14%
Vitamin A 229IU5%
Vitamin C 6mg7%
Calcium 40mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Tortilla muffins
A great savoury snack
Servings: 6
Calories: 73kcal
Equipment
- Muffin tray
- Frying pan
- Small jug
Ingredients
- 4 sprays 1-calorie sunflower oil cooking spray
- 1 banana shallot finely chopped
- 30 g chopped pepper
- 4 eggs
- 1 tbsp 0%-fat unsweetened Greek-style yogurt
- A few basil leaves, chopped, or a pinch of dried herbs
- Freshly ground black pepper
For the topping:
- 30 g reduced-fat Cheddar grated
- 3 cherry tomatoes halved
Method
- Preheat the oven to 200°C/180°C fan/gas mark 6 and line a muffin tin with six cases. The cooked egg mixture tends to stick to the cases, so ideally use a non-stick 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 five to eight minutes. At this point you could include any little extra bits like sauteed mushrooms or a handful of chopped spinach leaves, to wilt at the end.
- Beat the eggs with the yogurt, herbs and seasoning in a small jug, add the cooked vegetables and mix 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.
Notes
Though these recipes use low-fat dairy, try using other unsweetened alternatives such as small amounts of full-fat dairy, which contains some beneficial fats, live yogurt or even cottage cheese.
Nutrition
Calories: 73kcal | Carbohydrates: 0.7g | Protein: 7.2g | Fat: 4.6g | Saturated Fat: 1.5g | Cholesterol: 110mg | Sodium: 97mg | Potassium: 82mg | Fiber: 0.3g | Sugar: 0.7g | Vitamin A: 229IU | Vitamin C: 6mg | Calcium: 40mg | Iron: 1mg
Diabetes Meal Planner by Phil Vickery with Bea Harling BSc, photography by Kate Whitaker, is published by Kyle Books and supported by Diabetes UK.
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