Mince and Broccoli cups


3.5 of 5 (2)
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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
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Introduction

For a healthy on the go snack For a healthy on the go snack
Number 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.

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Member Ratings For This Recipe


  • Good
    good recipe - 3/22/07

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