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Chili Muffins

Serves 4.


    Chili Muffins

    Who says you need a bowl and spoon to eat chili? These adorable chili muffins are sure to please all taste buds in a family. Beyond hectic weeknight dinners, they’re also perfect for lunchboxes, potlucks, and to energize any after-school event. Each can be served with a dollop of sour cream.


    Chili Muffins


    • 2 large organic eggs
    • 1/3 cup (80 mL) tomato paste
    • 1/2 cup (125 mL) coarse grind cornmeal
    • 1 cup (250 mL) cooked or canned black beans
    • 1 cup (250 mL) cooked or canned kidney beans
    • 1 cup (250 mL) fresh or frozen corn kernels, thawed
    • 1 cup (250 mL) diced red bell pepper
    • 1 medium carrot, grated
    • 2 tsp (10 mL) dried oregano
    • 1 tsp (5 mL) chili powder
    • 1 tsp (5 mL) garlic powder
    • 1 tsp (5 mL) onion powder
    • 1/2 tsp (2 mL) salt
    • 1 cup (250 mL) grated yellow cheddar cheese


    Per serving:

    • calories381
    • protein21g
    • fat14g
      • saturated fat7g
      • trans fat0g
    • carbohydrates46g
      • sugars6g
      • fibre10g
    • sodium549mg



    Preheat oven to 350 F (180 C).


    In large bowl, gently whisk eggs. Stir in tomato paste. Stir in cornmeal, black beans, kidney beans, corn, red pepper, carrot, oregano, chili powder, garlic powder, onion powder, and salt.


    Pack mixture into 12 greased standard-sized muffin cups. Bake for 20 minutes, sprinkle tops with cheddar cheese; bake for 5 minutes more. Let cool for 5 minutes before unmoulding.


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    This recipe is part of the Make Ahead to Grab and Go collection.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.