Egg and sundried tomato filo cups

* VEGETARIAN   * NUT FREE

Ingredients

12 serves

24 serves

Spray vegetable oil

to spray

to spray

Filo pastry

6 sheets

12 sheets

Sundried tomatoes, drained, cut into strips

200g

400g

Eggs, large

24

48

Milk (reduced fat)

½ cup

1 cup

Plain flour, sifted

1 cup

2 cups

Black pepper

to taste

to taste

Cheddar cheese (reduced fat), grated

1 cup

2 cups

 

Method

  1. Preheat oven to 180°C.
  2. Lightly grease a 1-cup capacity, non-stick muffin pan with spray oil.
  3. Spray one side of a filo pastry sheet lightly with oil. Fold in half, spray, and fold in half again.
  4. Cut folded pastry sheet in half, and use each half to line a muffin hole, pressing down to fit.
  5. Repeat with remaining pastry (spray, fold, cut, place in muffin hole).
  6. Divide sundried tomato strips between muffin holes, putting a small amount into each hole.
  7. In a large bowl, whisk together the milk and half the eggs and season with black pepper.
  8. Pour mixture in muffin holes, dividing evenly between each hole.  Make sure you leave room (1cm or more) in the top of each hole for the remaining eggs.
  9. Crack one egg into each muffin hole, and top with a sprinkling of grated cheese.
  10. Bake for 20–30 minutes or until golden and cooked through. Allow to cool for 5 minutes before removing from their trays. Serve warm or cold.

 

Tips

  • These filo cups are great for breakfast, or on their own as a savoury snack.
  • Try replacing sundried tomatoes with mushrooms and/or spinach for a different vegetarian option.

 

Healthy Choices category: AMBER (Choose carefully)

 

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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