Makes 3 servings.

Ingredients

Nonstick cooking spray

2 teaspoons extra-virgin olive oil

1/2 red bell pepper, cut into 1/2-inch dice

2 cups baby spinach, roughly chopped and packed

2 green onions, trimmed, sliced and chopped

5 large eggs

One 2.6-ounce pouch wild-caught pink salmon in extra-virgin olive oil, flaked*

1/2 cup shredded reduced-fat cheddar cheese

1/4 cup fresh basil, finely chopped

Kosher salt and black pepper, to taste

100% whole-grain bread, toasted

*May substitute one 2.6-ounce pouch tuna or half a can of tuna packed in water or oil. 

Directions
<ul>
 <li>Preheat oven to 350 degrees. Lightly coat 6-cup muffin pan with nonstick cooking spray and set aside.</li>
 <li>Heat oil in nonstick skillet over medium-high heat. Add peppers and cook, stirring frequently, until tender, 5 minutes. (Adjust heat to medium if peppers begin to burn.) Add spinach and onions and cook, stirring frequently, until wilted, 2 minutes. Set aside to cool slightly.</li>
 <li>Crack eggs into large bowl. Whisk until well combined. Stir in salmon, cheese, basil, cooked vegetables, and salt and pepper until combined. Use a 1/3 cup measuring cup to divide mixture evenly into prepared muffin cups. Bake until eggs are set, about 18 minutes.</li>
 <li>Serve with 1 slice toast with topping of your choice and fruit or vegetable salad on the side.</li>
</ul>

Optional spreads for toast include smashed avocado, olive oil, nut butter, hummus and butter substitute.

Nutrition information

Serving size: 2 egg muffins. Amount per serving: 280 calories, 325mg cholesterol, 8g carbohydrates, 22g protein, 2g dietary fiber, 350mg sodium.




<a target="_blank" href="https://www.aicr.org/cancer-prevention/recipes/salmon-and-veggie-egg-muffins/">American Institute for Cancer Research</a>

Salmon and veggie egg muffins