Department of Health & Human Services
Premiers Active April

Recipe of the week: Sweet potato & cheese muffins

These hearty savoury muffins are full of tasty vegetables and protein to help you refuel after your physical activity, and feel fuller for longer. Bake them in advance so you’ll always have a handy snack available before or after your activity. You can freeze any remaining muffins to be reheated as needed.

Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 12

Ingredients

  • Olive or canola oil spray
  • 1 1/2 cups self-raising flour
  • 1/2 cup wholemeal self-raising flour
  • 1/2 cup sweet potato, peeled and grated
  • 2 tbs parmesan cheese, grated
  • 1/2 red capsicum, finely chopped
  • 3 spring onions (including green tops), trimmed and chopped
  • freshly ground or cracked black pepper, to taste
  • 1 cup milk
  • 2 eggs

Cooking method

  1. Preheat oven to 200°C (180°C fan forced).
  2. Lightly spray muffin tins with oil or line with paper cases.
  3. Sift flours into a medium sized bowl, returning any husk remaining in the sieve to the bowl.
  4. Mix in sweet potato, cheese, capsicum, spring onion and pepper.
  5. In a bowl, whisk milk and eggs together.
  6. Add to dry ingredients and mix through until just combined.
  7. Spoon into prepared muffin pan.
  8. Bake for 25 minutes until muffins are firm and a knife inserted into the centre comes out clean.
  9. Allow to cool in the tin for a few minutes then turn out onto a wire rack.

Hint

  •  Muffins freeze well in snap-lock bags, but are best eaten on the day they are made.

Variations

  • Replace sweet potato with potato or pumpkin
  • Replace capsicum with 3/4 cup corn kernels.

Nutrition information

per serve per 100g
Energy 491 kJ 716 kJ
Protein 5 g 7.4 g
Fat, total 1.9 g 2.8 g
— saturated 0.8 g 1.1 g
Carbohydrate 19 g 27.6 g
— sugars 17.9 g 2.7 g
Sodium 193.6 mg 282.2 mg
Fibre 1.7 g 2.4 g

 

Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:13 pm

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