Easy Tuna Dumplings
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Mediterranean Egg Muffin Cups
Serves2
Prep Time5 min
cook Time
25 min
Time to Table30 min
Easy, light, and full of flavour, these tasty morsels feature the classic flavours of sun-dried tomato and basil with tuna in an easy-to-make egg muffin that’s so good, these will be your go-to weekday favourites.
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USED IN THIS RECIPE
Ingredients
EGG MUFFIN:
1 can (85g) CLOVER LEAF® Flaked Light Skipjack Tuna - Sundried Tomato & Basil
¼ cup Spinach, frozen
4 Eggs
¼ cup Red bell pepper, diced
1 tbsp Feta cheese
1 tsp Basil, chopped
¼ tsp Red pepper flakes
TOMATO BASIL SALAD:
1 ½ cup Grape tomatoes, sliced in half
2 tbsp Basil, chopped
¼ Avocado
2 tbsp Balsamic vinaigrette, low fat
OPTIONAL:
1 English muffin, toasted or bread of your choice
USED IN THIS RECIPE
PREP INSTRUCTIONS
- Preheat oven to 350°F and line a 6-muffin cup tray with silicon baking cups.
- Defrost spinach and drain excess liquid by using a fine mesh strainer or squeezing it in a towel.
- Mix all egg cup ingredients together then evenly divide mixture into the muffin tray.
- Bake for 20-25 minutes until the tops of the egg cups are no longer jiggly.
- Meanwhile, stir together salad ingredients – tomato, basil, avocado and balsamic vinaigrette.
- Once cool enough to touch, remove eggs muffins from silicon cups and serve 3 per person along with half the tomato-basil salad. Add half a toasted English muffin, if you desire.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| 3 EGG MUFFINS: | ||
| Calories | 210 | |
| Fat | 12 g | 16% |
| Saturated Fats | 3.5 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | 18% | |
| Carbohydrate | 4 g | |
| Fibre | 1 g | 4% |
| Sugars | 2 g | 2% |
| Protein | 21 g | |
| Cholesterol | 345 mg | |
| Sodium | 330 mg | 14% |
| Potassium | 225 mg | 5% |
| Calcium | 100 mg | 8% |
| Iron | 3 mg | 17% |
| TOMATO BASIL SALAD (HALF RECIPE): | ||
| Calories | 70 | |
| Fat | 4.5 g | 6% |
| Saturated Fats | 0.5 g | |
| Trans | 0 g | |
| Saturated +Trans | 3% | |
| Carbohydrate | 16 g | |
| Fibre | 3 g | 11% |
| Sugars | 2 g | 2% |
| Protein | 2 g | |
| Cholesterol | 0 mg | |
| Sodium | 210 mg | 9% |
| Potassium | 125 mg | 3% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
