Australian Healthy Food Guide – September 2019

Gluten-free
vegie polenta
muffins

september 2019 HealtHyFoodGuide 75

Gluten-free vegie

polenta muffins

Makes 12

Cost per serve $0.55

Hands-on time 10 min

Cooking time 20 min

gluten free vegetarian

1 teaspoon olive oil

1 small brown onion, chopped

2 garlic cloves, crushed

1 large carrot, peeled, grated

1 large zucchini, finely grated

½ cup semi-dried tomatoes,

sliced, plus extra, to decorate

2 tablespoons chopped fresh

flat-leaf parsley

¼ cup grated parmesan

½ cup fine polenta

2 teaspoons gluten-free

baking powder

5 eggs

Finely sliced carrot

& zucchini, to garnish

1 Preheat oven to 160ºC. line

12 holes of a ¹⁄³ cup-capacity

muffin tin with paper cases.

2 Heat the olive oil in a large

non-stick frying pan over a

medium heat. Sauté onion for

5 minutes. add garlic and cook,

stirring, for 1 minute. Set aside.

3 Squeeze excess moisture from

carrot and zucchini and place in

a large bowl. add onion mixture,

the semi-dried tomatoes, parsley,

parmesan and the polenta; stir to

combine. Whisk eggs in a large

jug. add eggs to dry ingredients

and stir until well combined.

divide mixture between cases.

top with carrot, zucchini and

extra semi-dried tomato slices.

4 Bake for 15–20 minutes. Set

aside to cool for 2 minutes before

transferring to a wire rack to cool

completely. Serve warm or cold.

PermuFFin

397kJ/95cal

Protein 5.4g

total Fat 3.5g

Sat Fat 1.1g

Carbs 9.1g

Sugars 3.6g

Fibre 2.3g

Sodium 151mg

Calcium 55mg

iron 1.1mg

high

protein