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Caring Well News - April 2021

This April we will be featuring a recipe from the American Institute for Cancer Research. This recipe was written for AICR and Starkist by Liz Weiss, MS, RDN LIZ’S HEALTHY TABLE who is an award-winning author, blogger, podcaster and nutrition expert, and is being reprinted with permission from the American Institute for Cancer Research (

Salmon and Veggie Egg Muffins
Fast, easy, versatile and nutritious: This recipe has it all. Bell pepper, spinach and whole-grain bread—ingredients that fit right in with one of AICR’s Cancer Prevention Recommendations to eat a diet rich in whole grains, vegetables, fruits and beans. Each delicious serving provides 22 grams of satisfying protein thanks to the eggs and convenient salmon in a pouch. Make a batch and serve in the morning with a bowl of sweet and juicy berries; pack one for a grab-and-go snack; or plan a breakfast-for-dinner theme night and serve with a colorful mix of cherry tomatoes, avocado and cucumber.

Nonstick cooking spray
2 tsp. 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
Optional spreads for toast: Smashed avocado, olive oil, nut butter, hummus, butter substitute

Makes 3 servings (2 egg muffins). Per serving: 280 calories, 325 mg cholesterol, 8 g carbohydrates, 22 g protein, 2 g dietary fiber, 350 mg sodium, 2 g sugar, 0 g added sugar.

1. Preheat oven to 350°F. Lightly coat 6-cup muffin pan with nonstick cooking spray and set aside.
2. 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.
3. 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 measuring cup to divide mixture evenly into prepared muffin cups. Bake until eggs are set, about 18 minutes.
4. Serve with 1 slice toast with topping of your choice and fruit or vegetable salad on the side.

*May substitute one 2.6-ounce pouch tuna or half a can of tuna packed in water or oil.

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