Australian Healthy Food Guide – September 2019

Spinach, bacon

& sweet potato

muffins

Freezer

friendly

74 healthyfoodguide.com.au

hfg RECIPES

Spinach,bacon&

sweetpotatomuffins

Makes 12 Cost per serve $0.50

Hands-on time 10 min

Cooking time 25 min

1 teaspoon olive oil

1 small brown onion,

finely chopped

100g shortcut bacon,

fat trimmed, diced

125g sweet potato,

finely grated

2 cups wholemeal

self-raising flour

1 teaspoon baking

powder

100g frozen chopped

spinach, thawed

2 tablespoons

chopped fresh basil

2 eggs

¼ cup grapeseed oil or

light-flavoured olive oil

1 cup reduced-fat milk

1–2 tablespoons dukkah

1 Preheat oven to 170ºC. 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 medium

heat. Sauté onion and bacon for

5 minutes, or until softened. Add

the sweet potato and cook for

1 minute. Set aside to cool.

3 Sift flour and baking powder

into a large bowl. Return husks

from sieve into bowl. Squeeze

excess moisture from spinach.

Add spinach, basil, sweet potato

and onion mixture to flour; stir to

combine. Whisk the eggs, oil and

milk together in large jug. Add

the wet ingredients to the dry

ingredients and stir until just

combined; do not over mix.

Divide mixture between cases.

Sprinkle with dukkah.

4 Bake muffins for 25 minutes.

Set aside to cool for 5 minutes

before transferring to a wire

rack to cool completely.

Serving suggestion These

muffins are delicious served

warm, halved and topped with

a little ricotta.

Cook’s tip. Individually wrap

the muffins in plastic wrap and

freeze for up to one month.

Permuffin

709kJ/170cal

Protein 6.6g

Total Fat 7.1g

Sat Fat 1.4g

Carbs 18.0g

Sugars 2.1g

Fibre 3.6g

Sodium 302mg

Calcium 60mg

Iron 1.0mg

proteinhigh^