Egg Muffins Three Ways

Egg Muffins Three Ways

An easy and clever way to add some variety to your lunch box.– Australian Eggs

 

Ingredients

BASE

  • 6 eggs
  • 1/2 cup milk
  • 2 tbs plain flour
  • 1 pinch salt and pepper

TOMATO, FETTA AND CHIVES

  • 250 g tomatoes deseeded diced quartered
  • 150 g fetta crumbled
  • 2 tbs chives finely chopped

CHEESE AND VEGIES

  • 100 g broccolini roughly chopped
  • 1 carrot grated large
  • 3/4 cup frozen peas
  • 3/4 cup cheddar cheese grated

ZUCCHINI, CORN AND MOZZARELLA

  • 2 zucchinis grated
  • 250 g corn kernels drained
  • 3/4 cup mozzarella grated

 

Method

1.Preheat oven to 180C. Line 6 Texas muffin moulds with paper cases. Whisk eggs, milk and flour in a medium bowl. Season with salt and white pepper.
2. Add one of the fillings and spoon into prepared muffin cases. Bake for 20-25 minutes or until puffed and cooked through. Transfer to a wire rack to cool. Serve or wrap cold muffins in plastic wrap. Place wrapped muffins into clip lock bags or airtight containers and place in freezer for up to 2 months.
3.Cherry tomatoes, fetta and chives filling: Add chopped tomatoes, fetta and chives to egg mixture. Season with salt and pepper.
4. Cheese and vegies filling: Add broccolini, carrot and peas to a saucepan of boiling water. Cook for 2 minutes or until just tender. Drain and rinse under cold water. Drain well and add to egg mixture with cheese. Season with salt and pepper.
5. Zucchini, corn and mozzarella filling: Grate zucchini and using your hands, squeeze as much liquid as possible from zucchini. Add zucchini, corn and mozzarella to egg mixture.

NOTES

If you like the sound of this recipe, you might also like these Savoury Muffins.

 

 

Egg Muffins Three Ways
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Egg Muffins Three Ways
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BASE
TOMATO, FETTA AND CHIVES
ZUCCHINI, CORN AND MOZZARELLA
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Budget-Friendly Vegetarian Recipes

Budget-Friendly Vegetarian Recipes

Prep Time: 15 mins            Cook Time: 40 mins          Total Time: 55 mins

 

WHAT IS CURRY POWDER?

Since curry powder is responsible for all of the seasoning in the bowls, let’s take a minute to chat about it. If you’ve never had curry powder, it’s a warm blend of spices that are pre-ground and blended to mimic the fresh spices used in Indian cuisine. This blend usually includes cumin, turmeric, coriander, and other spices. Every curry powder blend is unique, so you may need to experiment with different brands or recipes to find one that suits your palate. If you’d like to try making your own curry powder, try this recipe for homemade curry powder from Spice it Upp.

ADD MORE TO YOUR CURRY ROASTED VEGETABLE BOWLS

I kept my curry roasted vegetable bowls simple because I like simplicity, but you can add more to make them a little more fancy, if you’d like. I think a light sprinkle of raisins would add an incredible pop of sweetness to contrast the savory curry powder and tahini dressing.

Slivered almonds would offer an amazing crunch to these bowls without competing with the already strong flavors.

If you want to add some meat, rotisserie chicken would be great, as would some Yogurt Marinated Chicken.

SWAP OUT THE VEGETABLES OR GRAINS

This recipe is super flexible. You can swap out the vegetables for anything you like. Try broccoli, sweet potatoes, asparagus, sweet bell peppers, Brussels sprouts, or whatever vegetable you like.

The same goes for the “bed” for these bowls. If you don’t like brown rice you can swap it out with white rice, couscous, quinoa, your favorite grain, or even salad greens.

HOW LONG DO THE LEFTOVERS LAST?

Simple bowl meals like this hold up in the refrigerator for about four days, with the dressing kept on the side. Your mileage may vary depending on the freshness of your ingredients and the conditions within your fridge. I’ll link my favorite meal prep containers for meals like this in the recipe below.

Side view of a fork lifting a bite out of the curry roasted vegetable bowls

 

INGREDIENTS:

  • 1 cup long grain brown rice (uncooked) ($0.40)
  • 1 head cauliflower ($2.29)
  • 3 carrots ($0.24)
  • 1 red onion ($0.37)
  • 1 cup frozen peas ($0.60)
  • 2 Tbsp olive oil ($0.32)
  • 2 Tbsp curry powder ($0.30)
  • 1/2 tsp salt ($0.02)

LEMON TAHINI DRESSING

  • 1/3 cup tahini ($1.13)
  • 1/3 cup water ($0.00)
  • 1/4 cup lemon juice ($0.18)
  • 2 cloves garlic, minced ($0.16)
  • 1/2 tsp ground cumin ($0.05)
  • 1/4 tsp cayenne ($0.02)
  • 1/4 tsp salt ($0.02)

INSTRUCTIONS

  • Begin the rice first because it takes the longest to cook. Combine the uncooked rice in a pot with 2 cups water. Place a lid on top, turn the heat onto high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 45 minutes (no stirring). After 45 minutes, turn the heat off and let it rest with the lid in place for an additional five minutes.
  • Once the rice is started, move on to the curry roasted vegetables. Preheat the oven to 400ºF. Chop the cauliflower into bite-sized florets. Peel and slice the carrots. Slice the red onion into ¼-inch wide slices.
  • Place the cauliflower, carrots, and red onion on a parchment lined baking sheet. Drizzle the olive oil over top, then add the curry powder and salt. Toss the vegetables until everything is evenly coated in oil and spices. Spread the vegetables out over the baking sheet in a single layer.
  • Transfer the seasoned vegetables to the oven and roast for 20 minutes. After 20 minutes give them a good stir, then roast for another 15 minutes. Next, add the frozen peas and toss together with the roasted vegetables, then return the baking sheet to the oven for the an additional 5 minutes. Taste the vegetables and add additional salt, if needed.
  • While the rice is simmering and the vegetables are roasting, make the lemon tahini dressing. Place the tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt in a blender then blend until smooth. Set the dressing aside.
  • When the rice has finished cooking, fluff with a fork. Place about ¾ cup rice into each bowl or meal prep container. Top with ¼ of the roasted vegetables. Drizzle with a few tablespoons of dressing just before serving.

 

NUTRITION

Serving: 1serving ・ Calories: 480.38kcal ・ Carbohydrates: 66.68g ・ Protein: 14.18g ・ Fat: 20.38g ・ Sodium: 579.93mg ・ Fiber: 12.85g

Nutritional values are estimates only. 

 

 

Budget-Friendly Vegetarian Recipes
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Budget-Friendly Vegetarian Recipes
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LEMON TAHINI DRESSING
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Herby spring chicken pot pie

Herby spring chicken pot pie

Prep: 10 mins      Cook: 30 mins           Easy           Serves:  4

 

 

Minimise your washing-up with this delicious one-pan chicken pie with spinach and herbs and topped with crispy filo pastry. It’s ideal for busy weeknights.

 

Nutrition: Per serving

kcal 526       fat 22g         saturates 8g        carbs 47g       sugars 7g        fibre 7g        protein 32g        salt 1.3g

 

Ingredients

  • 2 tbsp olive oil , plus a little extra for brushing over the pastry
  • bunch spring onions , sliced into 3cm pieces
  • 250g frozen spinach
  • 6 ready-cooked chicken thighs (or see tip, below)
  • 350ml hot chicken stock
  • ½ tbsp wholegrain mustard
  • 200g frozen peas
  • 200ml half-fat crème fraîche
  • ½ small bunch tarragon , leaves finely chopped
  • small bunch parsley , finely chopped
  • 270g pack filo pastry

 

Method

  • STEP 1

    Heat oven to 200C/180C fan/gas 6. Heat the oil in a large, shallow casserole dish on a medium heat. Add the spring onions and fry for 3 mins, then stir through the frozen spinach and cook for 2 mins or until it’s starting to wilt. Remove the skin from the chicken and discard. Shred the chicken off the bone and into the pan, and discard the bones. Stir through the stock and mustard. Bring to a simmer and cook, uncovered, for 5-10 mins.

  • STEP 2

    Stir in the peas, crème fraîche and herbs, then remove from the heat. Scrunch the filo pastry sheets over the mixture, brush with a little oil and bake for 15-20 mins or until golden brown.

     

 

RECIPE TIPS

USE SHREDDED CHICKEN

Use 400g shredded roast chicken if you have leftovers from Sunday lunch.

Herby spring chicken pot pie
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Beef and Pumpkin Shepherd’s Pie

Beef and Pumpkin Shepherd’s Pie

A warm and healthy Beef and Pumpkin Shepherd’s Pie loaded with so many beautiful flavors….where do I start? The beautiful beefy filling? The crispy Parmesan cheesy top? Or the creamy layers of pumpkin?

This recipe has been handed down to me by my one and only mother. I may only ever change a couple things, but really, this is perfection.

The beef mixture inside this Beef and Pumpkin Shepherd’s Pie is like beast mode a la Arnold Schwarzenegger. The Terminator of Shepherd’s Pie…or Cottage Pie. Whichever one rocks your socks. So much happening it may not be like your normal average Shepherd’s Pie, but since when are we normal anyway?

One slice of this mountain of glory and you’ll be so full and fulfilled in every way possible, you won’t want a nothing else after it.

 

Ingredients:

  • 1 kg | 2lbs butternut or kent pumpkin , washed, peeled seeded and cubed (I usually use 1/2 a kent pumpkin)
  • 3 large potatoes , washed, peeled and cubed
  • 2 tablespoons reduced fat butter/spread of choice
  • 1 tablespoon olive oil
  • 1 onion , chopped
  • 2 medium carrots , peeled and chopped
  • 1/2 red capsicum/bell pepper , seeded and chopped
  • 3 garlic cloves , minced (or 3 teaspoons minced garlic)
  • 500 g | 1lbs ground/mince extra lean beef
  • 2 ripe tomatoes , diced
  • 3/4 cup frozen peas
  • salt to season
  • 2 tablespoons vegetable stock (I use Vegeta)
  • 2 tablespoons gravy powder , whisked in 1/4 cup boiling water (until free of lumps): or you can substitute the gravy
  • powder with cornflour/corn starch.
  • 4 cups baby spinach leaves , washed
  • 2 tablespoons chopped flat-leaf parsley
  • 1/2 cup finely grated parmesan cheese

Instructions:

  1. Preheat oven to 200C | 400F. Combine pumpkin and potatoes with just enough water to cover them, in a large saucepan/pot over medium heat, and boil until tender. Alternatively, microwave or steam them until soft. Drain well, add the butter/spread and mash until smooth and creamy. Season with salt to suit your tastes.
  2. Meanwhile, heat oil in a separate large pan over medium – high heat. Add onion, carrots and capsicum, and cook stirring for about 5 – 10 minutes, or until onions become transparent. Add the garlic and cook stirring again, for about 2 minutes. Add beef and fry until meat is browned on all sides (break up all lumps with your wooden spoon). Add the tomatoes, cover pot with lid, reduce heat and simmer until tomatoes soften. When tomatoes are soft, add the peas, salt and vegetable stock powder, and simmer again covered with lid for about 10 minutes, or until all vegetables are soft and cooked through. Add gravy powder or cornflour/corn starch mixture. Cook stirring to combine all ingredients together until a sauce forms, reduces and thickens. Stir the spinach and parsley through, and take off heat.
  3. Evenly spread half the pumpkin/potato mash into a large oven proof baking dish. Spoon the beef mixture over the top, and spread remaining pumpkin mash over the top of the beef.
  4. Sprinkle evenly with parmesan cheese.
  5. Bake until the top of the pie turns a golden brown and sauce is bubbling underneath (about 20 minutes).
Beef and Pumpkin Shepherd’s Pie
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Beef and Pumpkin Shepherd’s Pie
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