Healthy Mushroom Leek & Thyme Wonton Cups Recipe
Ingredients
- olive or canola oil spray
- 1 packet wonton wrappers
- 1 leek (white part only), cut lengthways and finely sliced
- 500 g button mushroom, sliced
- 2 cloves garlic, crushed
- 1 tbs fresh thyme leaves or 1 teaspoon mixed dried herbs
- pepper
- 3/4 cup reduced-fat milk
- 3 eggs
- 80 g reduced-fat cheddar cheese, grated
Method
- Preheat oven to 200ºC (180ºC fan-forced). Spray a 24 hole 1/3-cup capacity muffin pan with oil, press wonton wrappers well into pan holes to form a cup.
- Bake for 8 minutes until lightly browned and crisp then remove tin from oven and set aside.
- Meanwhile, spray a non-stick pan and place on medium heat. Add leek, mushrooms, garlic, thyme and season with pepper. Cook for 5 minutes, stirring occasionally, until vegetables have softened.
- Pour milk into a jug, add eggs and whisk together with a fork.
- Spoon 2 heaped teaspoonfuls of mushroom mixture into each cooked wonton cup. Pour over egg mixture to fill wonton and sprinkle with cheese.
- Bake for 18-20 minutes until egg is set. Carefully remove wonton cups from muffin tin and cool on a wire rack for a few minutes.
- Top each with an extra thyme sprig and serve warm or allow to cool completely on a wire rack, refrigerate and serve cold.
Serving Suggestion:
Serve warm or cold, as a finger food or place in a lunchbox.
Healthy tip!
Having a party? Serve vegie sticks and water crackers with salsa rather than high-fat chips and dips.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 257 kJ | 471 kJ |
| 61 Cal | 113 Cal | |
| Protein | 4.4 g | 8.1 g |
| Fat, total | 2 g | 3.6 g |
| — saturated | 0.9 g | 1.7 g |
| Carbohydrate | 5.5 g | 10 g |
| — sugars | 1.1 g | 1.9 g |
| Sodium | 79.3 mg | 145.1 mg |
| Fibre | 1.2 g | 2.3 g |
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