Poor breakfast choices can lead to manic munching later on. Make up a batch of these veggie-laden egg cakes ahead of time to take away any woulda-coulda-shoulda when you’re in a harried morning frenzy. They’re a great switch-up from the standard scrambled egg affair. To speed up the cooking time by about half, soak the wild rice in water for several hours.
Mushroom Wild Rice Egg Cakes
Ingredients
- 1/2 cup (125 mL) wild rice
- 2 tsp (10 mL) grapeseed, camelina, or sunflower oil
- 2 shallots, chopped
- 1/2 lb (225 g) cremini mushrooms, chopped
- 1/4 tsp (1 mL) salt
- 2 garlic cloves, minced
- 1 cup (250 mL) frozen peas, thawed
- 6 large organic eggs
- 1/2 cup (125 mL) grated Parmesan cheese
- 1 Tbsp (15 mL) fresh thyme
- 1/4 tsp (1 mL) black pepper
Nutrition
Per serving:
- calories246
- protein18g
- fat14g
- saturated fat5g
- trans fat0g
- carbohydrates13g
- sugars4g
- fibre2g
- sodium449mg
Directions
01
Place rice and 2 cups (500 mL) water in saucepan. Bring to a boil, reduce heat, and simmer, covered, until rice is tender but still slightly chewy, about 40 minutes. Drain and let cool.
02
Heat oil in skillet over medium heat. Add shallots, mushrooms, and salt; heat until mushrooms are tender and have given off their liquid, about 5 minutes. Add garlic and peas to pan and heat for 1 minute.
03
Preheat oven to 375 F (190 C). In large bowl, whisk eggs and stir in mushroom mixture, rice, Parmesan, thyme, and pepper. Divide mixture among 12 greased or paper-lined standard-sized muffin cups. Bake for 20 minutes, or until eggs are set. Let cool for a few minutes before unmoulding.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
