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Salmon, ricotta and quinoa cups (gluten free)

Salmon, ricotta and quinoa cups (gluten free)
Dinner, Lunch

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SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
35 minutes

Ingredients

  • 1/3 cup quinoa
  • 2/3 cup water
  • 1 fresh corn cob husk removed
  • 6 large eggs
  • 200 g reduced fat ricotta cheese
  • 210 g can red salmon drained and flaked
  • 1 cup grated zucchini (1 small-medium)
  • 2 green shallots thinly sliced
  • 3/4 cup reduced fat tasty cheese grated
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Method

  • Grease a 12-hole (1/3 cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced).
  • Place quinoa and water in a small saucepan. Bring to boil. Reduce heat, simmer covered for about 10 minutes or until all liquid has been absorbed. Remove. Stand covered for 10 minutes.
  • Cut corn kernels from the cob.
  • Whisk the eggs and ricotta in a large bowl until combined. Stir in quinoa, corn, salmon, zucchini, shallots and grated cheese.
  • Spoon mixture evenly into muffin tray. Bake in preheated oven for 20-25 minutes or until set and light golden. Stand quinoa cups in muffin tray 10 minutes, then loosen edges and remove.

Tips:

  • Try serving quinoa cups warm with salad for a tasty gluten free lunch or light dinner. Swap salmon with 185g can light tuna in spring water, if preferred.

Notes

Energy per serve (per two cups): 1094kJ
Sourced with permission from Healthy Kids at www.healthykids.nsw.gov.au

Nutritional information (per serve)

Calories: 261kcal | Carbohydrates: 10.2g | Protein: 25g | Fat: 13g | Saturated Fat: 2.8g | Polyunsaturated Fat: 1.7g | Sodium: 351mg
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