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Posts Tagged ‘quinoa’

  1. Chicken Parmesan Quinoa Bake

    September 16, 2012 by erinRD

    Adapted from Prevention RD

    1 Tablespoon olive oil
    1 medium onion, diced
    3 cloves garlic, minced
    2 Tablespoons balsamic vinegar
    1 (15 oz) can tomato sauce
    1 (15 oz) can no salt added diced tomatoes
    1/4 teaspoon red pepper flakes
    basil and oregano, to taste
    1 cup quinoa, uncooked
    2 cups water
    1 lb boneless, skinless chicken breasts, chopped into pieces
    1 cup (4 oz) fresh mozzarella cheese, shredded and divided
    1 oz parmigiano-reggiano or pecorino romano, shredded
    2 Tablespoons breadcrumbs

    Directions:
    1. Preheat the oven to 375. Spray a large baking dish with olive oil spray.
    2. To make the sauce, heat a large skillet over medium heat, and add the oil. Stir in the onion and cook, stirring frequently, until tender, 5-7 minutes.
    3. Add the garlic and cook until fragrant, 30-60 seconds. Add the balsamic vinegar, scraping anything off the bottom of the pan, and cook until it’s almost fully absorbed.
    4. Add the tomato sauce, diced tomatoes, red pepper flakes, basil, oregano, and pepper to taste. Bring to a low boil, and then simmer while you prepare the rest of the meal.
    5. Add the quinoa and water (and a dash of salt) to the tomato mixture and bring to a boil. Cover with a lid, reduce the heat, and simmer until cooked, about 20-25 minutes.
    6. Add in the chicken with the sauce and mix thoroughly.
    7. Place half the mixture in the baking dish, and sprinkle with 1/2 cup of the mozzarella cheese. Top with the remaining quinoa mixture. Sprinkle with the remaining mozzarella cheese, and the parmigiano/pecorino. Add the breadcrumbs.
    8. Bake until cheese is lightly browned and bubbly, about 35 minutes. Serves 6.

    Taste Test: Delicious and easy! This doesn’t photograph too well but it was great! Quinoa adds more fiber and protein to this dish. Pair it with a salad for a great meal! Enjoy!

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  2. Wheat Berry Salad

    August 22, 2011 by erinRD

    Hello.

    I have a fantastic salad for you.

    But before that – don’t you want to know about my first 10K race?

    Wholesome Husband came with me – as always a big supporter even though I know he’d rather be sleeping. That man loves his sleep.

    The course was through a forest preserve so I thought it would be nice a shady – but it was mostly prairies. So the sun was beating down a lot of the time – especially brutal on the last 2 miles when the sun was right in our face. That was pretty hellish – not gonna lie.

    Here are the hardcore runners. They finished in like 33 minutes. Crazy people.

    Can you find me in this picture? I was comfortably at the back of the pack. The race didn’t have a time chip, which was kind of annoying so the time that they had me at was probably about a minute off. But I did bring my Garmin with me for my “official” results.

    I was trying to pass this runner in the straight away at the end – I was so tired…

    Got her!

    I look miserable and pretty bad at this point – I was definitely ready to be done. I felt good until the 5 mile mark and then running straight into the sun took its toll on me.

    First 10K: 6.24 miles at 01:08:06 for a 10:54 min/mile pace.

    Slower than I wanted but I’ll take it. Speed is not my thing but I am hoping to work on that this Fall.

    As soon as I saw Wholesome Husband, I felt better. :) Please excuse the sweaty mess.

    He also made me take silly pictures. What a meany.

    So next up is the Hot Chocolate 15K in Chicago. Training starts this week! I hope to really improve my pace and feel really comfortable. Autumn is obviously the best time of the year to run so I’m all in! :)

    Ok – so on to that salad that I teased you before with pictures!

    Wheat Berry Salad  
    Adapted from Eat Live Run

    1/2 cup quinoa
    1/2 cup wheat berries
    2 ears corn, shucked
    1/2 cup red onion, minced
    2 cups sliced grape tomatoes
    1 avocado, diced
    1/4 teaspoon salt
    4 oz smoked mozzarella, cubed
    2 Tablespoons extra virgin olive oil
    2 Tablespoons balsamic vinegar

    Directions:
    1. Soak the wheat berries in cold water overnight. In the morning, drain, replace with fresh water and simmer for 20 minutes, until tender. Drain and set aside.
    2. Simmer the quinoa in 1 1/2 cups water for 15 minutes until all the water has been absorbed. Fluff and add to the cooked wheat berries in a large bowl.


    3. Add the corn kernels, red onion, avocado, mozzarella cubes and grape tomatoes to the grain mixture and toss well. Then drizzle in the olive oil, vinegar and salt. Mix well. Serves 4.

    Nutrition Notes: Wheat berries are entire wheat kernel (except for the hull), comprising the bran, germ, and endosperm. Wheat berries contain about 6 grams of fiber and protein per one-fourth cup (uncooked) and about 150 calories. They also contain about 8 percent of the daily value for iron, per 1/4 cup.

    Taste Test: I love love LOVE the chewy texture of the wheat berries! It reminds me of the texture of Farro. The combo of wheat berries and quinoa was so delicious! The raw corn was a delicious addition as well. This would be a perfect side salad for a party. With lots of fiber and protein this also makes for a perfect main dish!

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  3. Quinoa-Stuffed Poblano Chiles

    July 4, 2011 by erinRD

    Happy 4th of July!

    Today I am off to work for a few hours :( but tonight we will be enjoying the fireworks with some friends!

    Yesterday after sleeping 12 hours (I feel like a new woman!) we went on a 10 mile bike ride followed by some Mexican food and margaritas with our buds Jess and Kev. The decision to eat and drink after our bike ride was probably a wise one. Biking + drinking is not good. ;)

    Today I have a different version of my Poblano Stuffed Peppers!

    Quinoa-Stuffed Poblano Chiles
    Adapted from Anastasia’s Table


    4 poblano peppers
    1 cup vegetable broth
    1/2 cup quinoa
    olive oil spray
    1 red bell pepper , chopped
    1/2 cup chopped onion
    2 teaspoons jalapeño pepper
    3 cloves garlic, minced
    15 ounces black beans, rinsed and drained
    1/2 cup minced green onions
    1/4 cup fresh cilantro
    1 tablespoon lime juice
    2 teaspoons cumin
    2 teaspoons oregano
    2 cups tomato sauce
    1 cup monterey jack cheese (~4 ounces)

    Directions:
    1. Preheat oven to 350°.
    2. Cut chiles in half lengthwise; remove stems and seeds. Place cut side down on a baking sheet. Roast for 15-20 minutes, until softened. Set aside. Combine broth and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15-18 minutes or until liquid is absorbed. Set aside.
    3. Spray a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell peppers, onion, jalapeño pepper, and garlic; sauté 2 minutes.
    4. Remove from heat; stir in quinoa, black beans, green onions, cilantro, lime juice, cumin, oregano, and 2 tablespoons of the tomato sauce to the filling. Spoon the quinoa mixture into each chile half.
    5. Pour remaining tomato sauce into a 13 x 9-inch baking dish; place stuffed chiles in dish.

    Cover and bake at 350° for 20 minutes. Sprinkle cheese over chiles; bake, uncovered, an additional 10 minutes or until cheese melts and chiles are thoroughly heated. If you omit the cheese, this recipe is vegan. Serves 4.

    Taste Test: The only downside to this dish is that it makes a lot of dirty dishes. Pre roasting the peppers is not a necessity if you are pressed for time, but it does give the peppers a better flavor. Wholesome Husband said that he preferred Poblano Stuffed Peppers with cornmeal filling, but I think this version is better (and healthier!)

    Be Well,

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  4. Black Bean, Lime Quinoa Salad

    June 27, 2011 by erinRD

    I have some beautiful, bright vegetables for your Monday.

    And a wonderful recipe to share!

    Black Bean, Lime Quinoa Salad
    Adapted from Eat Live Run

    Salad:
    1/2 red onion, minced
    1 large red bell pepper, diced
    1 cup roasted corn
    1 cup uncooked whole wheat quinoa
    1 large (ripe but firm) avocado, diced
    1 small bunch cilantro, minced
    1 jalapeno, seeded and diced
    2 (15-oz cans) black beans, drained and rinsed

    Dressing:
    juice of 3 limes
    2 teaspoon cumin
    1/4 teaspoon sea salt
    3 Tablespoon extra virgin olive oil
    Directions:
    1. Bring quinoa to a boil with three cups water with a pinch of salt. Reduce heat and simmer for 15 minutes, or until all water is absorbed and quinoa is light and fluffy.
    2. Remove from stove and let cool while you prepare the rest of the salad.
    3. Place black beans, red onion, cilantro, bell pepper, avocado, jalapeno and roasted corn in a large bowl. Toss to combine.
    4. In a small bowl, whisk together all dressing ingredients. Add quinoa to salad then pour over dressing. Toss well and serve. Salad will keep in sealed tupperware containers for up to five days in the fridge. Serves 8 at about 1 1/2 cups per serving.

    Taste Test: I got this roasted corn at Trader Joes and it was magical.

    The whole dish was so refreshing and light. Can it be summer all year long??
    Camping pictures to come!! :)

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  5. Zucchini Quinoa Lasagna

    April 25, 2011 by erinRD

    20110424-071234.jpg

    I hope your Easter weekend was great!

    20110424-070953.jpg

    I don’t have any leftover ham recipes for you. But I do have a delicious meatless Monday recipe to share.

    Zucchini Quinoa Lasagna
    Adapted from Peas and Thank You

    2 large zucchini, cut into 12 thin, 1/4 in. thick slices
    salt
    1 cup quinoa, rinsed
    2 cups vegetable broth, low-sodium
    1/2 cup tomato sauce
    1 small onion, minced
    1 teaspoon dried oregano
    1/4 cup fresh basil, chopped
    1/4 cup fresh parsley, chopped
    2 Tablespoons light cream cheese
    salt and pepper to taste
    1 jar marinara sauce
    1/2 cup 2% cheddar cheese

    Directions:
    1. Preheat oven to 400 degrees. To prepare zucchini, cut a strip off of one side to make a flat base. Then, thinly slice zucchini into “noodles.”


    2. Place “noodles” in a colander and sprinkle with salt, layering between paper towels. Let this sit and absorb moisture while preparing the quinoa (zucchini is 95% water!).
    3. Combine quinoa, vegetable broth, tomato sauce herbs and onion in a large saucepan and bring to a boil. Cover and lower heat, simmering for 20 minutes.


    4. When quinoa has absorbed all the liquid, fold in cream cheese. Add salt and pepper to taste, and try not to eat the whole pot.
    5. Pour enough of marinara in the bottom of an 8×8 baking dish to cover the bottom. Using a clean dry towel, blot remaining moisture and salt from zucchini and layer 1/3 of your zucchini noodles across the sauce.


    6. Put a layer of quinoa across the zucchini, and cover with another 1/3 c. of marinara sauce. Repeat with another layer of quinoa, sauce and zucchini. Top the final layer of zucchini with remaining sauce and 1/2 c. of cheese.


    7. Bake lasagna for 30 minutes, until heated through and zucchini is tender. Serves 4.

    Nutrition Notes: Zucchini comes in yellow, green or light green color and generally has a similar shape to a cucumber. It is low in calories (one medium-sized zucchini has just 25 calories) and contains large amounts of folate, potassium, manganese and vitamin A. Always keep the skins on the zucchini because it contains the nutrient beta-carotene, a vitamin that acts as an antioxidant which protects cells against oxidation damage. Zucchini is a fruit but it is usually treated as vegetable because it is more often included in cooked dishes.

    Taste Test: Choose small, immature zucchini for the sweetest taste. Make sure to pick zucchini that are firm, slender, smooth and with a bright color skin! This is becoming one of my favorite dishes to make. It’s fun and most importantly – amazingly delicious!

    Have a great meatless Monday!

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  6. Quinoa Stuffed Peppers

    February 24, 2011 by erinRD

    How colorful is your plate?

    Let’s make some pretty colors on your dinner plate tonight.

    Quinoa Stuffed Peppers
    Adapted from Peas and Thank You

    4 bell peppers, your choice of colors
    1 cup dry quinoa, rinsed and drained
    1 small onion, minced
    1 1/4 cup water
    1 1/4 cup tomato sauce
    2 teaspoon minced garlic
    2 teaspoon chili powder
    salt and pepper to taste
    1 cup 2% sharp cheddar cheese, divided
    Garnish: cilantro, avocado

    Directions:
    1. Wash and deseed peppers, trimming off the top. Set aside.


    2. In a medium saucepan, toast quinoa and minced onion until both are toasty and fragrant, about 5-6 minutes.


    3. Add water, tomato sauce, garlic, chili powder, salt and pepper and bring to a boil.
    4. Reduce heat, cover and simmer for 20 minutes or until most of liquid is absorbed and quinoa is fluffy. Add in 1/2 cup cheddar cheese.
    5. Preheat oven to 350 degrees.
    6. Fill each pepper with 1/4 of quinoa mixture.
    7. Top each pepper with the remainder (1/2 cup) of the cheese.
    8. Cover with foil and bake for an hour.
    9. Remove foil from peppers and preheat broiler.
    10. Broil peppers until cheese and peppers are starting to brown. Garnish with cilantro and guacamole (not added into the nutritional info). Serves 4.

    Nutrition Notes: They always say, the more colorful your plate is the healthier it is. Interestingly, when it comes to bell peppers, color can actually make a difference to your health. Red bell peppers have been shown to offer better protection against heart disease and even cancer. Red bell peppers have higher concentrations of nutrients than the others. While any color bell pepper will provide healthful properties, the red variety packs the most healthful punch and are packed with nutrients and antioxidants including vitamin C and vitamin A. The combination of these two antioxidants is especially crucial in killing free radicals. Free radicals basically cause harm to healthy cells and they also build up cholesterol, cause nerve and blood vessel damage and cataracts. Bell peppers also contain good amounts of vitamin B6, beta-carotene, folic acid and lycopene ,like we discussed, is present in tomatoes too!

    Taste Test: These were absolutely delicious. I am falling in love more and more with quinoa as I incorporate it into my recipes. I want to try this recipe with poblano peppers next! Yum!

    Do you think about color when you are planning your meals?

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  7. Beef Potato Quinoa Soup

    February 12, 2011 by erinRD

    I love having weekends with nothing to do. Usually I end up in the kitchen cooking, baking and experimenting with recipes and things. This weekend is extra great since a local radio station is playing 90s music all weekend! Yeees! I love that music – takes me back to high school. I’m currently in my kitchen singing to Pearl Jam, Cake, Garbage, Nirvana, The Verve, and Savage Garden.

    Let’s get on to the FOOD!

    Beef Potato and Quinoa Soup
    Adapted from Laylita’s Recipes

    2 teaspoon olive oil
    1 onion, chopped
    2 cloves garlic, minced
    1 can (15oz) fire roasted diced tomatoes
    1 teaspoon cumin
    1/2 teaspoon paprika
    1/4 teaspoon ground white pepper
    1/4 cup fresh chopped cilantro, divided
    1/2 lb beef, cubed beef tenderloin
    8 cups beef broth
    1 carrot, peeled and sliced
    2 medium potatoes, cubed
    1 cup quinoa, dry
    salt and pepper to taste

    Directions:
    1. Saute oil in a large pot, add onion and garlic and sauté until soft over medium heat, about 3 minutes.
    2. Add diced tomato, cumin, paprika, white pepper, 1/8 cup cilantro and cook another 2 minutes. Add beef, broth, carrot and bring to a boil.
    3. Cover and simmer on low about 1-1/2 hours, until meat is tender.
    4. Add potato and quinoa and cook an additional 45 minutes on low. Add remaining chopped cilantro and serve.

    Nutrition Notes: Quinoa (pronounced keen-wah) is not technically a grain like most may think, it is a seed and actually a relative of green leafy vegetables like spinach and swiss chard. Not only is quinoa a complete protein (contains all 9 essential amino acids) it’s also high in fiber, manganese, copper, riboflavin (vitamin B2) and iron. If you are prone to headaches, adding magnesium rich foods can help relax blood vessel constriction. Magnesium can also help reduce hypertension and help with heart arrhythmia’s. Use quinoa in place of rice in any recipe to add more protein and nutrients.

    Taste Test: Latin American dishes are always filled with tons of unique flavors and this one is no exception. Perfect on a cold winter night!

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    Basic Quinoa

    It is recommended that you soak and rinse the seeds well before cooking. Once cooked the seeds expand about 4 times their original size, so 1 cup of uncooked quinoa seeds yields about 4 cups cooked quinoa. Preparation is simple: 1 cup quinoa takes 2 cups water or broth and is done in about 15 minutes.

    Directions:
    1. Wash quinoa and add to a medium saucepan.
    2. Add water or broth, salt and boil, covered for 15 minutes or until all the water has absorbed. You will know when they are cooked when they are fluffy and you see a small white thread around each seed.
    3. Fluff with a fork. You can store it in the refrigerator for 3 or 4 days and reheat in the microwave.

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