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 )

Total cost: $ 9.12 / $ 2.28 per serve

(at time of publication)

Ingredients

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

Instructions

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.

Nutrition Info (per serve)

Kilojoules 1580kJ

Calories 378cal

Protein 21g

Total fat 18g

–Saturated fat 7g

Carbohydrates 35g

–Sugars 9g

Dietary fibre 8g

Sodium 400mg

Calcium 350mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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.

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