Muffins - ham and zucchini
Preparation time:
Recipe highlights Serves: 12
- Suitable to freeze
- Best served immediately
- Gluten free
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Ingredients
- 2 cups gluten free self-raising flour
100 g lean ham, finely chopped (See Notes)
2 eggs, lightly beaten
90 g margarine, mono- or polyunsaturated
2 small zucchini, coarsely grated
1 cup cooked white long grain rice
3/4 cup grated parmesan cheese
1 cup low fat milk
1 tablespoon seeded mustard, (check that brand is gluten free)
canola or olive oil spray
Cooking method
-
1. Preheat oven to 180°C. Spray muffin tins lightly with oil spray.
2. Place all ingredients in a large bowl.
3. Stir with a metal spoon until just combined.
4. Spoon mixture into prepared pan.
5. Bake for 25 minutes or until the muffins are browned.
6. Turn onto a wire rack.
Notes: Use ham off the bone or Virginian ham only.
Nutritional facts
|
.. | Average Quantity per Serving | Average Quantity per 100g |
| Energy | 1080kJ (257Cal) | 964kJ (230Cal) |
| Protein | 9.5g | 8.5g |
| Fat, Total | 8.5g | 7.6g |
| - Saturated | 2.5g | 2.3g |
| - Monunsaturated | 3.0g | 2.7g |
| - Polyunsaturated | 2.4g | 2.1g |
| Cholesterol | 41.5mg | 37.2mg |
| Carbohydrate | 34.6g | 31.0g |
| Carbohydrate(Avail) | 34.6g | 31.0g |
| - Sugars | 1.8g | 1.6g |
| Water | 55.6g | 49.8g |
| Dietary Fibre | 1.3g | 1.2g |
| Sodium | 421mg | 377mg |
| Potassium | 157mg | 141mg |
| Magnesium | 25.0mg (8%RDI) | 22.4mg |
| Calcium | 121mg (15%RDI) | 109mg |
| Phosphorus | 297mg (30%RDI) | 266mg |
| Iron | less than 1mg | less than 1mg |
| Zinc | 1.1mg (9%RDI) | less than 1mg |
| Thiamin | 0.1mg (11%RDI) | 0.1mg |
| Riboflavin | 0.2mg (10%RDI) | 0.1mg |
| Niacin | 1.2mg | 1.1mg |
| Niacin Eq | 3.3mg (33%RDI) | 3.0mg |
| Vitamin C | 4.3mg (11%RDI) | 3.8mg |
| Folate | 23.1ug (12%RDI) | 20.7ug |
| Vitamin A | 108ug (14%RDI) | 97.1ug |
| Retinol | 90.5ug | 81.0ug |
| B-Carotene Eq | 108ug | 97.0ug |
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This recipe was orginally published as:
Ham and zucchini muffins
Recipe publication date on: 08/22/2001
Last reviewed on: 04/07/2013
