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Recipe Category / Savory pies and Tarts

Savory broccoli muffins

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Savory broccoli muffins

Method

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • In a pot with boiling water, add salt and the broccoli. Boil for 8-10 minutes.
  • Drain the broccoli and add it straight to a bowl with water and ice to chill. Keep 300 g of the broccoli and use the remaining in another recipe.
  • Add the broccoli into a food processor and beat well until it is crumbled but not dissolved.
  • Transfer into a bowl and add the yogurt, the olive oil, the eggs, salt, pepper, the lemon zest, the mint finely chopped, and 100 g of the grated cheese mix.
  • In another bowl, mix the flour with the baking soda and the baking powder, and add them to the bowl with the broccoli.
  • Mix with a serving spoon until the mixture thickens and then, keep mixing with your hands.
  • Place the special baking cups in a 12-cup muffin pan and grease them.
  • Divide the mixture into the cups and sprinkle with the remaining cheese.
  • Bake for 30-35 minutes.
  • Let them cool and serve with mint leaves.
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Nutritional
Chart

Nutrition information per portion

203
Calories (kcal)
10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

9.0
Total Fat (g)
13 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.8
Saturated Fat (g)
19 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

21.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.8
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.8
Protein (g)
18 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.9
Fibre (g)
8 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.75
Sodium (g)
13 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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