• Few drops of vegetable oil
  • 12 thin slices roast ham
  • 200ml (7fl oz) Two Chicks liquid egg white
  • 1 courgette, grated
  • 3 spring onions, finely chopped
  • 1 large tomato, chopped
  • 2 teaspoons chopped fresh thyme or parsley
  • 50g (2oz) mature Cheddar cheese, grated
  • Salt and freshly ground black pepper


  1. 1

    Preheat the oven to 180°C, fan oven 160°C, Gas Mark 4. Use a little vegetable oil to grease 6 ‘holes’ of a muffin tin.

  2. 2

    Use 2 slices of ham to line each greased muffin section, pushing them in carefully to avoid breaking them.

  3. 3

    Beat the Two Chicks liquid egg white lightly, then add the courgette, spring onions, tomato, thyme or parsley and grated cheese. Season with a little salt and pepper and mix well.

  4. 4

    Spoon into the ham cases, then bake for 15-20 minutes until set. Serve warm or cold.

Nutritional Details

Each serving provides
  • Energy 239kj 57kcal 3%
  • Fat 1.0g 1%
  • Saturates 0.4g 2%
  • Sugars 2.0g 2%
  • Salt 0.7g 12%

% of the Reference Intakes

Typical values per 100g: Energy 239kj/57kcal

Each serving provides

2.0g carbohydrate 0.6g fibre 9.0g protein

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