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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 158.1
  • Total Fat: 10.7 g
  • Cholesterol: 94.2 mg
  • Sodium: 545.4 mg
  • Total Carbs: 4.2 g
  • Dietary Fiber: 1.5 g
  • Protein: 11.5 g

View full nutritional breakdown of Ragin' Cajun Salmon & Veggie Muffins - Low Carb, Glutenfree calories by ingredient
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Ragin' Cajun Salmon & Veggie Muffins - Low Carb, Glutenfree

Submitted by: REBECCAFRIEDMAN

Introduction

When I am on the road, eating well is always a challenge. I wanted something I could take and eat in the car with minimal fuss and maximum nutrition - it's hard to eat salad while driving! I played around with Linda Sue's tuna casserole recipe (totally yummy!) and came up with a veggie & protein-stuffed delicious meal in a muffin. I hope you enjoy it, and if you make it please comment/rate the recipe. Your feedback is very helpful since I am a caterer by trade and I am "testing" new recipes via Spark! When I am on the road, eating well is always a challenge. I wanted something I could take and eat in the car with minimal fuss and maximum nutrition - it's hard to eat salad while driving! I played around with Linda Sue's tuna casserole recipe (totally yummy!) and came up with a veggie & protein-stuffed delicious meal in a muffin. I hope you enjoy it, and if you make it please comment/rate the recipe. Your feedback is very helpful since I am a caterer by trade and I am "testing" new recipes via Spark!
Number of Servings: 12

Ingredients

    Revised from TUNA CASSEROLE III by Linda Sue (www.genaw.com)

    1 can of wild salmon, well drained
    4 ounces canned mushrooms, drained & sliced
    Veggie Blend - I used 9 oz. yellow squash, 4.5 oz. radish, 2 oz. jicama, 2 cup frozen spinach (162 grams)
    3 stalks celery, diced (this was 2 oz.)
    8 ounces cheddar cheese, shredded
    1/4 cup mayonnaise - I used The Ojai Cook's Latin Lemonaise but I think it could be left out entirely.
    1 T chopped fresh basil
    2 teaspoons pepper - this dish has a bit of heat, so use less if you don't like to "kick it up a notch!!"
    4 ounces onion, diced
    1.5 tsp. yellow mustard
    1 T butter
    4 brown eggs, medium
    1.5 tsp. fresh lemon juice
    1 tsp. allspice - but can also use nutmeg
    I used 1.5 tsp. salt - I'm a saltaholic - but use less if your cajun seasoning has salt in it or it will be too salty.
    1 tsp. Mountain Rose Brand Organic Cajun Seasoning - this is a salt free, very high quality blend of herbs, not salt with a little bit of flavor like most of the commercial brands. Seek it out at better organic grocery stores!
    1.5 teaspoons Old Bay Garlic & Herb

Directions

Preheat oven to 475. Saute all veggies except the onion, celery, basil & spinach in the butter until tender. Meanwhile mix everything else together in a large mixing bowl. Add the cooked vegetables and spoon into 12 large muffin cups. These will stick to a muffin pan, and to the muffin liners, so definitely don't put them directly into a pan! Each liner should be very full, even a little overflowing. Each one was approximately 4 oz. before baking. Bake in 475 degree oven for 15 minutes, then reduce heat to 375 and bake another 15 minutes. Turn off oven and leave muffins to cool with door ajar - don't burn yourself transferring these to a cooling rack yet! They will rise and most likely fall when cool, but they taste delicious either way.

Each serving is 1 muffin. It's hard to eat only one, though! :-)
Can be frozen.

Number of Servings: 12

Recipe submitted by SparkPeople user REBECCAFRIEDMAN.






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