Quinoa, Zucchini, Sundried Tomato and Feta Muffins

  • 1 cup uncooked quinoa
  • 1 cup (approximately 150g) sun dried tomatoes, cut into strips
  • 2 medium sized zucchinis
  • 220g reduced fat feta cheese, cut into 1cm cubes
  • 6 eggs
 
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1. Cook quinoa according to the packet directions, leave to cool slightly

 
 

2. Grate the zucchinis and wrap it in a tea towel to squeeze out any excess moisture

 
 

3. In a bowl mix the cooked quinoa, sun dried tomatoes, zucchini and eggs until combined

 
 

4. Gently fold through the feta cheese

 
 

5. Line a muffin tin with patty pans and spoon the mixture to the top of the patty pans

 
 

6. Bake in an oven preheated at 180C for approximately 30 minutes, or until the muffins begin to turn golden. Enjoy warm or cold

NUTRITIONAL INFORMATION (PER muffin, makes 20 muffins)

  • Energy: 433kJ
  • Protein: 7.4g
  • Fat: 4.1g (Saturated fat 1.7g)
  • Carbohydrates: 8.0g (Sugars 2.9g)
  • Sodium: 152mg

AND A WORD FROM THE DIETITIAN...

Carbohydrate containing foods such as wheat and rice are less filling effect compared to other grains, resulting in larger portion sizes being eaten. A study into the effect on appetite control of various grains found that quinoa induced a lower desire to eat and higher fullness and satiety sensations than the other gluten free grains tested, as well as adding lysine-rich proteins, polyunsaturated fatty acids, micronutrients and vitamins. Dig in!
— http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN94_05%2FS0007114505002564a.pdf&code=30480b853c923e9b559d97c60a9e146d