An easy lunch-box filler or light lunch, these quinoa cups from the Healthy Kids team are a great high protein, lower GI option and gluten free to boost. The recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container until required.
Serves: 6 (Makes 12)
Preparation Time: 20 minutes
Cooking Time: 35 minutes
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
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.
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.
Per Serve (2 cups): 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
Sourced with permission from Healthy Kids at www.healthykids.nsw.gov.au