“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 Phil Vickery.
Mini Egg and Cheese Tortilla Cups from Diabetes Meal Planner by Phil Vickery
- 4 sprays 1-calorie sunflower oil cooking spray
- 1 banana shallot, finely chopped
- 30g chopped capsicum
- 4 eggs
- 1 tablespoon fat free unsweetened Greek-style yogurt (see tip)
- A few basil leaves, chopped, or a pinch of dried herbs
- Freshly ground black pepper
For the topping:
- 30g reduced-fat Cheddar, grated
- 3 cherry tomatoes, halved
1. Preheat the oven to 200C/180C 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.
2. 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.
3. 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.
Nutrition tip: 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.
SATURATED FAT 1.5g
TOTAL SUGARS 0.7g
Diabetes Meal Planner by Phil Vickery with Bea Harling BSc, photography by Kate Whitaker, is published by Kyle Books and supported by Diabetes UK. Available now.
When would you eat these tortilla muffins? Do you prep meals and snacks ahead of time?
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