Quinoa and Potato Croquettes
Quinoa Tabbouleh
Quinoa with Butternut Squash and Red Bell Pepper
Three-Grain Pilaf
Quinoa and Potato Croquettes
For 5 servings:
1 (10-ounce) baking potato
2 cups water
1 cup uncooked quinoa, rinsed
1/2 teaspoon salt
4 teaspoons vegetable oil, divided
1/2 cup thinly sliced green onions
1/3 cup chopped fresh cilantro
1 jalapeno pepper, seeded and finely chopped
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1/2 cup 1% low-fat cottage cheese, drained
3 tablespoons grated extra-sharp cheddar cheese
1 large egg, lightly beaten
1 cup panko (Japanese breadcrumbs)
Serve this meatless main dish with coleslaw. Top with dollops of salsa and
sour cream. If you can't find panko, use fresh breadcrumbs instead.
Pierce potato with a fork; place on paper towels in microwave oven.
Microwave at high 5 minutes or until fork pierces potato easily, turning
potato after 3 minutes. Wrap in a towel; let stand 5 minutes. Peel and
mash
potato.
Bring 2 cups water to a boil in a saucepan; add quinoa and salt. Cook 15
minutes; drain.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
Add
onions, cilantro, and jalapeno; saute 1 minute. Add cumin, oregano, black
pepper, and garlic; saute 1 minute. Combine potato, quinoa, onion mixture,
cottage cheese, and cheddar cheese in a bowl, stirring well. Let stand 5
minutes; stir in egg.
Shape potato mixture into 10 patties. Carefully dredge each patty in
panko.
Place on a baking sheet. Cover and chill 10 minutes.
Heat 1-1/2 teaspoons oil in skillet over medium heat. Add 5 patties to
pan;
cook 2 minutes on each side or until golden brown. Keep warm. Repeat
procedure
with remaining oil and patties. Yield: 5 servings (serving size: 2
croquettes).
Nutritional Information:
Calories 346 (23% From Fat); Fat 8.9g (Sat 1.9g, Mono 1.8g, Poly 3.1g);
Protein 13g; Carb 53.6g; Fiber 4.1g; Chol 48mg; Iron 3.8mg; Sodium 450mg;
Calc
85mg
Quinoa Tabbouleh
5 SERVINGS:
1-3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber
1/4 cup fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
A staple in the diet of the ancient Incas, quinoa (KEEN-wah) is well on
its
way to being dubbed supergrain of the millennium. High in fiber and a
high-quality protein similar to that found in meat, this grain cooks up
like
rice and has a mild flavor similar to couscous. Quinoa can be found in
health-food stores and many supermarkets.
Combine water and quinoa in a medium saucepan; bring to a boil. Cover,
reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove
from
heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover;
let stand 1 hour. Serve chilled or at room temperature. Yield: 5 servings
(serving
size: 1 cup).
Nutritional Information:
Calories 182 (24% From Fat); Fat 4.8g (Sat 0.6g, Mono 2.5g, Poly 1.1g);
Protein 5g; Carb 31.6g; Fiber 5.3g; Chol 0mg; Iron 3.5mg; Sodium 259mg;
Calc
31mg
Quinoa with Butternut Squash and Red Bell Pepper
4 Servings:
1 tablespoon olive oil
1 cup coarsely chopped peeled butternut squash
2/3 cup chopped red bell pepper
1/3 cup finely chopped onion
1-1/2 teaspoons finely chopped seeded jalapeno pepper
1 garlic clove, minced
1-1/3 cups fat-free, less-sodium chicken broth
1 cup uncooked quinoa
1/2 teaspoon kosher salt
1-1/2 tablespoons thinly sliced green onions
Delicate quinoa picks up sweetness from the squash and red bell pepper,
and
it gets some heat from the jalapeno. Serve this dish with grilled chicken
or
pork.
Heat oil in a large saucepan over medium-high heat. Add squash and next 4
ingredients (squash through garlic); saute 4 minutes. Stir in broth,
quinoa,
and salt; bring to a boil.
Cover, reduce heat, and simmer 20 minutes or until the liquid is
absorbed.
Sprinkle the quinoa mixture with thinly sliced green onions. Yield: 4
servings
(serving size: 1 cup).
Nutritional Information:
Calories 225 (24% From Fat); Fat 6g (Sat 0.7g, Mono 3.2g, Poly 1.3g);
Protein 7.4g; Carb 37g; Fiber 4.5g; Chol 0mg; Iron 4.4mg; Sodium 397mg;
Calc 50mg
Three-Grain Pilaf
SOURCE: Cooking Light YEAR
6 Servings:
2 tablespoons butter
1/2 cup finely chopped green onions
1 cup uncooked basmati rice
1/2 cup uncooked quinoa
1/2 cup uncooked millet
3 cups vegetable broth
1/4 teaspoon sea salt
Quinoa, a grain that looks like round sesame seeds, contains more protein
than other grains.
Melt butter in a large nonstick skillet over medium heat. Add onions;
cook 2 minutes. Add rice, quinoa, and millet; cook 3 minutes, stirring
frequently. Stir in broth and salt. Bring to a boil; cover, reduce heat,
and simmer 25
minutes. Yield: 6 servings (serving size: 1 cup).
Nutritional Information:
Calories 275 (20% From Fat); Fat 6.1g (Sat 2.5g, Mono 1.2g, Poly 0.3g);
Protein 7.8g; Carb 50.9g; Fiber 2.4g; Chol 10mg; Iron 2.4mg; Sodium 636mg;
Calc 16mg
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