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Salmon, Ricotta and Quinoa Cups (gluten free)

 Salmon, Ricotta and Quinoa Cups (gluten free)

Ingredients

1/3 cup quinoa

2/3 cup water

1 fresh corn cob, husk removed

6 large eggs

200g reduced fat ricotta cheese

210g can red salmon, drained and flaked

1 cup gated zucchini (1 small-medium)

2 green shallots, thinly sliced

3/4 cup grated reduced fat tasty cheese

Method

1. Grease a 12-hole (1/3 cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced).

2. 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.

3. Cut corn kernels from the cob.

4. Whisk the eggs and ricotta in a large bowl until combined. Stir in quinoa, corn, salmon, zucchini, shallots and grated cheese.

5. 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.

 

Recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container until required.

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 springwater, if preferred.

 

Nutrients Per Serve

Energy 1094kJ
Total Fat 13g
Saturated Fat 5.6g
Monounsaturated Fat >2.8g
Polyunsaturated Fat >1.7g
Protein 25g
Carbohydrate 10.2g
Fibre >2mg
Sodium 351mg
Serves 6 (Makes 12)
Preparation Time 20 minutes
Cooking Time 35 minutes