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.
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)
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.
Photographer: Wendy Fenwick
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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