Spicy frittata muffins
By James Wong GF SF
Makes 12 | Prep 15 mins | Cook 20 mins | Calories 120 (per muffin)olive oil, for greasing
6 free-range eggs, beaten
4 tbsp Greek yoghurt
1 tsp mixed spice
6 tbsp polenta or cornmeal
4 tbsp finely grated Parmesan
cheese, plus extra for sprinkling
1 tsp red chilli flakes
50g (1¾oz) carrot, grated
100g (3½oz) frozen sweetcorn
3 spring onions, cut into small rounds
100g (3½oz) zucchini, cut into small cubes
150g (5½oz) sweet potato, grated
1 tsp gluten-free baking powder
salt and freshly ground black pepper
TO GARNISH
1 red chilli, thinly sliced
1 tsp chopped dill1 Preheat the oven to 180°C and grease the holes of a 12-
hole muffin tray with oil, or line with paper cases.
2 Place all the ingredients in a large bowl, season generously
with salt and pepper and mix together until combined.
3 Pour the mixture into the muffin holes, then sprinkle with
a little extra Parmesan. Bake in the oven for 20 minutes.
Remove the muffins from the tray immediately to prevent
them from going soggy and transfer to a wire rack to cool.
4 Serve warm or cold, sprinkled with extra Parmesan, sliced
chillies and dill.WEAPONS-GRADE SPICE
Chillies evolved the ability to produce spicy capsaicin as a
defence against mammals to deter them from coming along
and scoffing the fruit and destroying the plant’s all-important
seeds as they pass through their digestive tracts.
So why do the plants spend all that energy making a fleshy,
eye-catching, otherwise tasty fruit? Well, the answer is that
in the wild, chillies use birds to disperse their seeds. Avian
digestive tracts are harmless to chilli seeds, allowing them to
pass through unscathed and spread far and wide. You see,
capsaicin does not affect birds at all, it’s a selective deterrent
that puts off foes, but is undetectable to friends. Plants are
endlessly fascinating.FACT
You’d have to eat nearly 5 green capsicums to get as many
phytonutrients as just 1 red one.Total fat Saturated Salt Sugar Protein
5.7g 2.3g 0.25g 2.3g 7. 4g