Enjoy!
Warm Quinoa Salad with Toasted Almonds
Prep: 5 minutes
Cook: 25 minutes
Makes: 5 side-dish servings
ReciTip: Quinoa is often called a supergrain. Because it contains all 8 essential amino acids, it is considered a complete protein. It has a delicate flavor, but some people don't care for it because they find it has a bitter aftertaste. Toasting quinoa helps reduce the bitterness and bring out its tasty nutty flavor. Look for it in health food stores and some supermarkets.
Ingredients:
1 1/2 cups quinoa
2 1/2 cups puls 1 Tbsp. water
Salt
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. rice vinegar
1 tsp. Asian sesame oil
1 tsp. grated peeled fresh ginger
2 green onions, thinly sliced diagonally
1/4 cup sliced natural almonds, toasted
Directions:
1. In 12-inch skillet, toast quinoa on medium 5 minutes or until fragrant and golden, stirring frequently.
2. Stir in 2 1/2 cups water and 1/2 teaspoon salt into toasted quinoa; heat to boiling on high. Reduce heat to low; cover and simmer 15 to 17 minutes or until all water is absorbed.
3. Meanwhile, in small bowl, stir together soy sauce, rice vinegar, oil, ginger, green onions, and remaining 1 tablespoon water.
4. Transfer quinoa to large serving bowl. Stir in soy sauce mixture until quinoa is evenly coated. Sprinkle with toasted almonds to serve.
Nutritional information for each 3/4-cup serving:
About 305 calories, 9 g protein, 38g carbohydrate, 7g total fat (1g saturated), 4g fiber, 0 mg cholesterol, 460mg sodium
Bulgur Pilaf with Garbanzos & Dried Apricots
Prep: 10 minutes
Cook: 20 minutes
Makes: 4 main-dish servings
ReciTip: This meatless dish turns grain and beans into a hearty entree. The amino acids in the bulgur and garbanzos are complementary, and when they come together, they form a complete protein--just like you'd get from dining on chicken or meat for dinner!
Ingredients:
3/4 cup water
1 can (14 to 14.5-oz.) vegetable broth or chicken broth (1 3/4 cup)
1 cup bulgur
1 Tbsp. olive oil
1 small onion, chopped
2 tsp. curry powder
1 clove garlic, crushed with press
1 can (15 to 19-oz.) garbanzo beans (chickpeas), rinsed and drained
1/2 cup dried apricots, chopped
salt
1/4 cup loosely packed fresh parsley leaves, chopped
Directions:
1. In 2-quart covered saucepan, heat water and 1 1/4 cups vegetable broth to boiling on high. Stir in bulgur; heat to boiling. Reduce heat to medium-low; cover and simmer 12 to 15 minutes or until liquid is absorbed. Remove saucepan from heat. Uncover and fluff bulgur with fork to separate grains.
2. Meanwhile, in 12-inch nonstick skillets, heat oil on medium 1 minute. Add onion and cook 10 minutes, stirring occasionally. Stir in curry powder and garlic; cook 1 minute.
3. Stir in garbanzo beans, apricots, 1/2 teaspoon salt, and remaining 1/2 cup vegetable broth; heat to boiling. Remove saucepan from heat; stir in bulgur and parsley.
Nutritional information (each 1-1/2 cup serving):
About 370 calories, 13g protein, 71g carbohydrate, 6g total fat (1g saturated), 15g fiber, 0mg cholesterol, 815mg sodium
Fusilli with Herbed Ricotta & Grape Tomatoes
Prep: 10 minutes
Cook: 12 minutes
Makes: 4 main-dish servings
Ingredients:
Salt
1 cup part-skim ricotta cheese
1 Tbsp. fresh oregano leaves, chopped
1/4 cup grated Pecorino Romano cheese plus additional for serving
1/4 cup packed fresh basil leaves, chopped
12 oz. fusilli or corkscrew pasta
1 pint grape tomatoes (2 cups)
Directions:
1. Heat large covered saucepot of salted water to boiling on high.
2. Meanwhile, in small bowl, combine ricotta, oregano, 1/4 cup Romano, and half of basil.
3. Add pasta to boiling water and cook as label directs, adding tomatoes when 3 minutes of cooking time remain.
4. Reserve 1/4 cup pasta cooking water. Drain pasta and tomatoes; return to pot. Add reserved cooking water to ricotta mixture stir into pasta and tomatoes. Toss with remaining basil. Serve with additional cheese if you like.
Nutritional information (each 2-cup serving):
About 440 calories, 20g protein, 71g carbohydrate, 8g total fat (4g saturated), 3g fiber, 24mg cholesterol, 295mg sodium
No comments:
Post a Comment