Mince and Broccoli cups
Nutritional Info
- Servings Per Recipe: 12
- 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
View full nutritional breakdown of Mince and Broccoli cups calories by ingredient
Introduction
For a healthy on the go snack For a healthy on the go snackNumber of Servings: 12
Ingredients
-
500 g lean mince
200 g dised fresh broccoli
100 g dised raw onion
2 tbls olive oil
125 ml fat free milk
4 egg whites
2 tsp crushed garlic
60 ml self raising flour
spices to taste
Directions
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.
