Mince and Broccoli cups
- Minutes to Cook:
- Number of Servings: 12
Ingredients
500 g lean mince200 g dised fresh broccoli100 g dised raw onion2 tbls olive oil125 ml fat free milk4 egg whites2 tsp crushed garlic60 ml self raising flourspices to taste
Brown onions and garlic in olive oil.
Add mince and favourite spices and fry until golden brown.
Add broccoli and simmer until aldente.
Mix egg whites, milk and selfraising flour together.
Add mince and milk mixture together.
Spray muffen pan with spray and cook.
Preheat oven (gas) to 255 degrees.
Scoop mixture into muffin pan and place in preheated oven for 30 minutes or untill dun.
Number of Servings: 12
Recipe submitted by SparkPeople user TILLIES.
Add mince and favourite spices and fry until golden brown.
Add broccoli and simmer until aldente.
Mix egg whites, milk and selfraising flour together.
Add mince and milk mixture together.
Spray muffen pan with spray and cook.
Preheat oven (gas) to 255 degrees.
Scoop mixture into muffin pan and place in preheated oven for 30 minutes or untill dun.
Number of Servings: 12
Recipe submitted by SparkPeople user TILLIES.
Nutritional Info Amount Per Serving
- Calories: 157.0
- Total Fat: 11.0 g
- Cholesterol: 31.4 mg
- Sodium: 38.7 mg
- Total Carbs: 4.3 g
- Dietary Fiber: 0.7 g
- Protein: 9.6 g