These nutritious timbales make a well-balanced school lunch or dinner, packed with protein, iron and energy giving complex carbohydrates. Serve hot or cold with a green salad or vegetables.

1 onion, finely chopped
1 clove garlic, crushed
220 g (7 3/4 oz) tin salmon, drained with large bones removed
1 cup (63 g/21/4 oz) spinach, finely chopped
1/2 cup (100 g/31/2 oz) corn kernels
2 cups (370 g/13 oz) cooked brown rice
1/4 cup (63 g/21/4 oz) crumbled low-fat feta
Pinch sea salt
5 egg whites and 3 egg yolks
2 tablespoons pepitas (pumpkin seeds)

Preheat oven to 200oC (400oF/Gas 6). Lightly spray a 6-hole muffin tray with olive oil.
Lightly spray a frying pan with olive oil and place over a medium heat. Cook onion and garlic until tender.
In a large bowl add vegetables from frying pan, salmon pieces, spinach, corn, cooked rice, feta and sea salt.
In another smaller bowl whisk eggs together then add to larger bowl, combining well.
Scoop mixture into muffin holes and sprinkle with pepitas. Cook for 35-40 minutes, until golden brown and cooked through.
Sprinkle with pepitas and cook for 35-40 minutes, until golden brown and cooked through.

Tip: Soak brown rice in water for 30 minutes before cooking (for improved texture and reduced cooking time).