Healthy Lunch Recipe | Healthy Nutritious Life

Masala omelette muffins

PREP: 10 MINS

COOK: 25 MINS

EASY

MAKES 4

This recipe makes four large muffin-shaped bakes which you can eat over two days. Serve with slaw, salad or cooked vegetables for a healthy lunch option

Healthy

Gluten free

Vegetarian

kcal

179 fat

10g

saturates

carbs

sugars

fibre

protein

salt

3g

5g

0.6g

15g

3g

Nutrition: per serving

Ingredients

rapeseed oil, for greasing

2 medium courgettes, coarsely grated

6 large eggs

2 large or 4 small garlic cloves, finely grated

1 red chilli, deseeded and finely chopped

1 tsp chilli powder

1 tsp ground cumin

1 tsp ground coriander

handful fresh coriander, chopped

125g frozen peas

40g greek feta

Method

1. Heat oven to 220C/200C fan/ gas 7 and lightly oil four 200ml ramekins. Grate the courgettes and squeeze really well, removing as much liquid as possible. Put all the ingredients except the feta in a large jug and mix really well.

2. Pour into the ramekins, scatter with the feta and bake on a baking sheet for 20-25 mins until risen and set. You can serve the muffins hot or cold with salad, slaw or cooked vegetables.

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Masala omelette muffins

PREP: 10 MINS

COOK: 25 MINS

EASY

MAKES 4

This recipe makes four large muffin-shaped bakes which you can eat over two days. Serve with slaw, salad or cooked vegetables for a healthy lunch option

Healthy

Gluten free

Vegetarian

kcal

179

fat

10g

saturates

carbs

sugars

fibre

protein

salt

3g

5g

0.6g

15g

3g

3g

Nutrition: per serving

Ingredients

Method

1. Heat oven to 220C/200C fan/ gas 7 and lightly oil four 200ml ramekins. Grate the courgettes and squeeze really well, removing as much liquid as possible. Put all the ingredients except the feta in a large jug and mix really well.

2. Pour into the ramekins, scatter with the feta and bake on a baking sheet for 20-25 mins until risen and set. You can serve the muffins hot or cold with salad, slaw or cooked vegetables.

Recipe from Good Food magazine, January 2017

Masala omelette muffins

PREP: 10 MINS

COOK: 25 MINS

EASY

MAKES 4

This recipe makes four large muffin-shaped bakes which you can eat over two days. Serve with slaw, salad or cooked vegetables for a healthy lunch option

Healthy

Gluten free

Vegetarian

kcal

179

fat

10g

saturates

carbs

sugars

fibre

protein

salt

3g

5g

0.6g

15g

3g

3g

Nutrition: per serving

Ingredients

Method

1. Heat oven to 220C/200C fan/ gas 7 and lightly oil four 200ml ramekins. Grate the courgettes and squeeze really well, removing as much liquid as possible. Put all the ingredients except the feta in a large jug and mix really well.

​

2. Pour into the ramekins, scatter with the feta and bake on a baking sheet for 20-25 mins until risen and set. You can serve the muffins hot or cold with salad, slaw or cooked vegetables.

Recipe from Good Food magazine, January 2017