Recipe 4

Popovers

Serves: 8

1 cup Zeagold egg white
½ red capsicum, finely diced
3 button mushrooms, finely diced
1 spring onion, sliced thinly
1 cup cooked brown rice (or ½ packet Sunrice Microwave Brown Rice, cooked in bag for 90 seconds)
½ cup skimmed milk
¼ cup chopped fresh parsley
¼ cup grated parmesan cheese (optional)
Salt and pepper

1.    Place the vegetables in a bowl. Cover and microwave for 2 minutes or drop into boiling water for 1 minute. Drain.
2.    Add remaining ingredients. Season with salt and pepper.
3.    Ladle into silicon, medium-sized, 8 hole muffin tray.
4.    Bake for 20 minutes at 180°C.

This mixture can also be baked in a larger silicone or ceramic dish and served in slices.

Other ingredient options:

Asparagus
Spinach
Broccoli
Courgette
Diced ham
Tuna
Smoked salmon