Serves: 4 (makes 12)
Time to make: 35 mins (Hands-on time: 15 mins, Cooking time: 20 mins)
1 1/2 cups cooked brown rice
1/2 cup semi-dried tomatoes, chopped
3 spring onions, green parts only, sliced
1/4 cup sliced black olives
3 tablespoons chopped fresh basil or 1 teaspoon dried
1 cup (100g) mozzarella cheese, grated
1/4 cup (25g) parmesan cheese, grated
1 tablespoon sweet chilli sauce
3 eggs, lightly beaten
1/4 cup pumpkin seeds
4 cups broccoli, steamed
4 carrots, thinly sliced, steamed
OR 8 cups mixed green salad
Step 1 Preheat oven to 180°C. Lightly oil or spray a 12-cup muffin tray.
Step 2 Mix rice, tomatoes, spring onions, olives, basil, cheeses, chilli sauce and eggs together in a bowl. Mix well then divide between muffin tins. Top with pumpkin seeds.
Step 3 Bake for around 15-20 minutes; stand in tins for 5 minutes before removing. Serve with steamed broccoli and carrots, or a salad if preferred. Garnish with fresh basil leaves.
tal cost: $9.12 / $2.28 per serve