Cheesy rice muffins

These are a great all-in-one lunchbox recipe

as they contain proteins and carbohydrates. These are also a super healthy snack, and for on the go; as well as for breakfast. I really like how this recipe uses rice as the carbohydrate, and it may be a welcome change sometimes from sandwiches. 

They’re very quick and easy to make especially if you have leftovers; including rice and any leftover proteins (including cooked chicken). The recipe is also very flexible, think of it as similar to a frittata so you can add different ingredients and vary the proportions. You can add any kind of vegetables: raw, frozen or cooked (examples include chopped peppers, frozen sweet corn, cooked broccoli etc). 

 These muffins can be made dairy free by omitting the cheese or substituting with a dairy free cheese. It can also be made vegetarian by omitting the chicken or substituting with a vegetarian protein like tofu.  


Ingredients:

125g cooled, cooked basmati rice (I use brown basmati rice)
250g cooked, chopped chicken (or turkey)
200g grated cheese 
3 eggs, lightly beaten
1/2 tsp. medium curry powder (you can omit it or adjust according to taste)
salt and pepper (if required)
 

Method:

1. Preheat the oven to 200’C fan. Grease a 16-hole muffin tin. I like to use a silicone tin. 

2. Place all the ingredients except 1/4 of the cheese in a large bowl. 

3. Mix well to combine everything.

4. Spoon into the prepared muffin tins, then sprinkle the tops with the remaining cheese.

5. Bake for about 15 minutes, until the muffins are firm to touch and light golden. 

6. Allow them to cool in the tin for 5 minutes before moving onto a wire rack to cool completely. 
 These can be eaten hot for lunch using a thermos flask or eaten cold like a quiche.
 
Recipe courtesy of SuperValu ‘Eat Well for Less’ brochure.