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Also good to fill muffin tins for student's lunch boxes
Ингредиенты
- 1 can corned beef, cubed and excessive fat reserved
- 2 cans sweetcorn
- 1 onion, chopped
- 1clove garlic or a pinch of garlick powder
- Pinch of fine cumin powder
- 1/2 capsicum, chopped
- Handful frozen peas
- Potato mash made with 3 -4 medium potatoes, + 1/2 tsp baking powder, milk and butter
- 4 eggs, whisked
- 1-1/2 tsp baking powder, extra
- 1 tbsp fresh chopped parsley or 1tsp dried
- 1cup flour
- 2tsp baking powder
- Grated cheese
- Tomato and onion salsa, to serve
- Freshly baked bread rolls
Инструкции
- Preheat oven 350*F/180*C
- Remove the fat from the corned meat, add to a skillet
- Fry the onion , add the garlick and cumin, stirfry until fragrant
- Add the capsicum/green pepper, stir a little
- Add the cubed meat, peas and sweetcorn,heat through
- Whisk the eggs, add the meat mixture, flour and baking powder and pour into two greased ovenproof dishes
- At this point one can be frozen for up to 3 months, or, if baked, for up to one month
- Alternatively, the mixture can be poured into muffin pans for individual servings(e.g. Lunch box)
- Bake for aout 20 inutes until almost firm, remove from oven
- Sprinkle a little grated cheese and return to the oven for another 5 minutes
- A little goes a long way! Enjoy!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 151g | |
| Recipe makes 8 servings | |
| Calories 268 | |
| Calories from Fat 103 | 38% |
| Total Fat 11.53g | 14% |
| Saturated Fat 4.72g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 142mg | 47% |
| Sodium 1171mg | 49% |
| Potassium 215mg | 6% |
| Total Carbs 18.57g | 5% |
| Dietary Fiber 2.3g | 8% |
| Sugars 2.72g | 2% |
| Protein 21.58g | 35% |
