Tuna and corn quinoa cups

Ingredients

• 

  1/3 cup quinoa, rinsed

• 

  6 large eggs

• 

  200g reduced fat ricotta cheese, crumbled

• 

  185g can tuna in spring water, drained, flaked

• 

  1 cup frozen corn kernels, thawed

• 

  1 cup grated zucchini (1 medium zucchini)

• 

  2 green spring onions, thinly sliced

• 

  ¾ cup grated tasty cheese

Method

1. 
   1

   Place quinoa and 2/3 cup water in a small saucepan. Bring to the boil. Reduce heat, simmer covered for 10-15 minutes or until all the liquid has been absorbed. Remove. Stand covered 10 minutes.

2. 
   2

   Whisk eggs and ricotta in a large bowl.

3. 
   3

   Stir in quinoa, tuna, corn, zucchini, onions and grated cheese.

4. 
   4

   Spray a 12-hole (1/3 cup capacity) non-stick muffin pan or silicone muffin tray with olive oil. Spoon mixture evenly into prepared pan (about a heaped 1/3 cup mixture into each hole). Bake in 180°C (fan-forced) preheated oven for about 25 minutes, until set and light golden.

5. 
   5

   Stand quinoa cups in pan 5 minutes, then loosen edges and remove. Serve warm or chilled.