Italian rice cakes

Turn left over rice into family-favourite delicious muffins - perfect for school and work lunch boxes.

Serves: 4 (makes 12)

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1 ½ cups cooked brown rice

½ cup semi-dried tomatoes, chopped

3 spring onions, green parts only, sliced

¼ cup sliced black olives

3 tablespoons chopped fresh basil or 1 teaspoon dried

1 cup (100g) mozzarella cheese, grated

¼ cup (25g) parmesan cheese, grated

1 tablespoon sweet chilli sauce

3 eggs, lightly beaten

¼ cup pumpkin seeds

To serve

4 cups broccoli, steamed

4 carrots, thinly sliced, steamed

OR 8 cups mixed green salad

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Instructions

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1 Preheat oven to 180°C. Lightly oil or spray a 12-cup muffin tray.

2 Mix rice, tomatoes, spring onions, olives, basil, cheeses, chilli sauce and eggs together in a bowl. Mix well then divide between muffin tins. Top with pumpkin seeds.

3 Bake for around 15-20 minutes; stand in tins for 5 minutes before removing. Serve with steamed broccoli and carrots, or a salad if preferred. Garnish with fresh basil leaves.

Variations

Make it gluten free: Use gluten-free sweet chilli sauce.

HFG tip

If you are on the low FODMAP diet then use a sweet chilli sauce that does not include garlic. Additionally, semi dried tomatoes are low FODMAP in 8g serves and can become high FODMAP in larger serves. The amount of sun dried tomatoes used in this recipe is low FODMAP providing you divide the recipe into 4 serves.

Nutrition Info (per serve)

Calories 378 cal

Kilojoules 1580 kJ

Protein 21 g

Total fat 18 g

Saturated fat 7 g

Carbohydrates 35 g

Sugar 9 g

Dietary fibre 8 g

Sodium 400 mg

Calcium 350 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.