serves 1, 5 minutes prep and cooking
213 calories
1/2 cup zucchini, grated
1/4 cup of wholemeal flour
1/8 tsp salt
1/4 tsp baking powder
1/8 tsp baking soda
1/2 an egg equivalent (either half an egg, or egg equivalent)
pepper
1 tsp fresh basil
1 tbs of crumbled feta (or equivalent olives or sundried tomatoes for vegan)
1/2 tsp oil (leave out for lower calories)
1 tbs milk (use milk options such as almond, soy or rice for a vegan muffin)
- Grate your zucchini, microwave for 45 seconds while you get the flour mix together. The reason to microwave the zucchini first is that zucchini has a lot of moisture. Pre-cooking it releases some of the moisture which we then use to moisten the muffin batter, otherwise raw zucchini in the batter will result in soggy muffins as the zucchini releases the moisture into the batter while it cooks.
- Mix all the dry ingredients in a small bowl, then stir in the zucchini, feta and basil. You should have a thick, clumpy ball. Add 1 tbs of oil or milk (or half of each), if you used real egg you may not need to add any oil or milk if it is already moist enough. Mix well and add as much extra milk as you need to get the batter to become smooth but not sloppy. I added 1 tablespoon plus a half teaspoon of almond milk to get the right consistency.
- Transfer the mix to a lightly oiled mug.
- Cook for approximately 1 and a half minutes in a microwave, this will vary depending on your microwave strength, so start with 1 minute and then continue in 20 sec bursts until cooked. Alternatively cook in a 180 degree oven for 8 minutes.
- Best eaten promptly, I’m happy with a fork eating straight out of the mug. Otherwise slightly cooled, halved and spread with low fat cream cheese is delicious too.
http://thelabkitchen.com/2012/04/11/zucchini-and-feta-mug-muffin/