Hi RxGirl,
In this issue I wanted to give you some great quinoa recipes. I know that many of you have already discovered the benefits of this superfood, but for those of you who don’t or need a refresher…
Quinoa
Quinoa, pronounced KEEN-wah, is one of the most talked about superfoods today. Most people mistakenly think that quinoa is part of the grains family, meaning that if they’re trying to decrease their intake quinoa would be included. But…did you know that quinoa is actually a member of the grass family? It is considered a ‘pseudo-cereal’ and is closely related to beets and spinach, and you know how good those are for you!
Aside from the seeds of this plant, the leaves are also edible, although not as widely available or consumed as the quinoa seeds.
Each recipe also indicates how to cook quinoa (as it is quite bland) with proper seasoning of various proteins, vegetables. You can also add a teaspoon of quinoa seed (far left) to 8oz of water or with your lemon water. Quinoa seeds added to your water prior to eating a meal will create a feeling of fullness as it does expand in water.
I hope you enjoy these recipes and are open to adding quinoa to your other recipes, including vegetarian and vegan meals. Bon appétit and cheers to life!
Shrimp Skewers with Asian Quinoa Recipe
FYI…Quinoa is a more complete protein than most other grains.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings
Ingredients
¼ c rice vinegar
3 tbs apricot preserves
2 tbs olive oil
2 garlic cloves, minced
½ tsp reduced-sodium soy sauce
¼ tsp salt
¼ tsp ground ginger
¼ tsp pepper
1 cup water
2/3 cup quinoa, rinsed
1 ¾ cups frozen broccoli, carrots and water chestnuts, thawed and coarsely chopped
1 ¼ lbs uncooked jumbo shrimp, peeled and de-veined
1 skewer with 3/4 cup quinoa equals 348 calories, 10 g fat (1 g saturated fat), 172 mg cholesterol, 365 mg sodium, 36 g carbohydrate, 3 g fiber, 28 g protein.
Directions
1. In a small bowl, combine the first eight ingredients. In a small saucepan, combine the water, quinoa and 1/3 cup vinegar mixture. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. Remove from the heat. Stir in vegetables. Cover and let stand for 10 minutes.
2. Meanwhile, on four metal or soaked wooden skewers, thread shrimp. If grilling the shrimp, moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.
3. Grill shrimp, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes or until shrimp turn pink, basting frequently with remaining vinegar mixture and turning once. Serve with quinoa. Yield: 4 servings.
Quinoa Wilted Spinach Salad Recipe
Get all the nutritious benefits of quinoa, spinach and cranberries paired with the crunchy texture of nuts in this easy and scrumptious salad. A light, flavorful dressing splashed with citrus tops everything off!
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 10 servings
Ingredients
2 cups of water
1 cup quinoa, rinsed
1 pk (6 oz) fresh baby spinach, torn
½ cup dried cranberries
Dressing:
3 tbs olive oil
2 tbs orange juice
1 tbs red wine vinegar
1 tbs maple syrup
1 garlic clove, minced
½ tsp salt
1/8 tsp pepper
1 green onion, finely chopped
½ c chopped pecans, toasted
Nutritional Facts
3/4 cup equals 171 calories, 9 g fat (1 g saturated fat), 0 cholesterol, 136 mg sodium, 20 g carbohydrate, 2 g fiber, 3 g protein.
Quinoa with Chicken, Asparagus and Red Peppers
Here’s a quick and light recipe using quinoa, chicken, asparagus and red peppers in the fridge -- who knew that the combination could taste so good and be so good for you?
Ingredients
Original recipe makes 4 servings
1 cup quinoa
2 cups chicken broth
1 tablespoon vegetable oil
3 skinless, boneless chicken breast halves, cut into 1-inch pieces
8 spears fresh asparagus, trimmed and cut into 1-inch pieces
1/2 red bell pepper, chopped
Directions
1. Stir quinoa and chicken broth together in a saucepan and bring to a boil. Reduce heat to medium-low and simmer until the quinoa has absorbed the chicken broth, about 15 minutes.
2. Heat vegetable oil in a large skillet over medium heat and cook and stir the chicken breast pieces in the hot oil until no longer pink inside, about 5 minutes. Stir asparagus and red bell pepper into the skillet and cook and stir until barely tender, about 3 more minutes.
3. Lightly mix cooked quinoa into the chicken and vegetables until thoroughly combined, heat for 1 to 2 minutes, and serve.
PREP 15 mins
COOK 30 mins
READY IN 45 mins
Side Note: You can substitute two 10 3/4-ounce cans of chicken noodle soup for the chicken broth. Just remove the noodles (and use for another purpose) and use the soup as you would the chicken broth to cook the quinoa. This is even more flavorful than using just chicken broth.
Quinoa Chicken
Ingredients
Original recipe makes 6 servings
2 cups chicken broth
1 cup quinoa
2 teaspoons vegetable oil, or as needed
1/2 onion, chopped
2 cloves garlic, or to taste, minced
1 1/2 pounds ground chicken
1 1/2 (10 ounce) cans diced tomatoes with green chile peppers (such as RO*TEL®)
Directions
1. Bring chicken broth and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
2. Heat vegetable oil in a large skillet over medium-high heat. Sauté onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Add ground chicken and break into small pieces while cooking until completely browned, 7 to 10 minutes.
3. Stir cooked quinoa and diced tomatoes into the chicken mixture; bring to a simmer and cook long enough for the flavors to meld, about 10 minutes more.
Mini Frittatas with Quinoa
Ingredients
6 servings
1 1/2 cups water
3/4 cup quinoa, rinsed and drained
2 eggs
2 egg whites
1 cup shredded zucchini
1 cup shredded Swiss cheese
1/2 cup diced ham
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1/4 teaspoon ground white pepper
Directions
1. Preheat oven to 400 degrees F (200 degrees C). Grease 6 muffin cups.
2. Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes.
3. Combine cooked quinoa, eggs, egg whites, zucchini, Swiss cheese, ham, parsley, Parmesan cheese, and white pepper in a large bowl and mix until thoroughly combined. Spoon mixture to the top of each prepared muffin cup.
4. Bake in preheated oven until the edges of frittatas are golden brown, about 30 minutes. Allow to cool at least 5 minutes in the pan before serving. Serve hot or cold.
Tomato, Tuna, Quinoa and Bean Salad Recipe
Ingredients
4 servings
5 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon dried dill weed (optional)
1/4 teaspoon crushed garlic
1/4 teaspoon white sugar
1 pinch salt
2 cups halved cherry tomatoes
1 (15 ounce) can white kidney beans (cannellini), rinsed and drained
2 (6 ounce) cans white tuna, drained
1 cup cooked quinoa (optional)
1/3 cup chopped fresh basil
2 tablespoons chopped onion
1/4 cup grated Parmesan cheese, or to taste (optional)
Directions
1. Whisk olive oil, vinegar, mustard, dill weed, garlic, sugar, and salt together in a large bowl. Add tomatoes, kidney beans, tuna, quinoa, basil, and onion; gently stir with a large spoon to coat evenly. Spoon salad into serving bowls; top each with about 1 tablespoon Parmesan cheese.
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