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: