2 c. fat free chicken broth
1 c. quinoa, rinsed
½ c. diced onion
½ tsp garlic powder
1 tsp smoked paprika
1 tsp chili powder
1 lb ground chicken or turkey
14 oz can diced tomatoes with green chilies
14 oz can black beans, rinsed and drained
11 oz can green enchilada sauce
In medium sauce pan, bring broth to a boil and add quinoa; cook until water is absorbed. Meanwhile, in a large skillet, cook onion, garlic powder, paprika, chili powder and ground chicken (could also use diced chicken breast or thighs or cooked roasted chicken instead). When chicken is done add tomatoes, black beans and enchilada sauce. Add cooked quinoa and combine.
Yield: 4 servings.
Chicken Curry w/ Quinoa
12 oz diced chicken breast meat
2 TB sliced green onion
1 1/4 cups chopped celery
1 cup chopped Granny Smith apples
1 cup fat free chicken broth
1 tablespoon curry powder
1/4 teaspoon paprika
1/3 cup quinoa
Place the chicken, onion, celery, apple, chicken broth, milk, curry powder, and paprika into a slow cooker; stir until mixed. Cover, and cook on Low for 4 to 5 hours. Stir in the quinoa during the final 35 minutes of cooking. Serve when quinoa is tender.
Yield: 3 servings. Per serving= 243 Calories; 4g Fat (15.8% calories from fat); 32g Protein; 21g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 277mg Sodium.
½ c. quinoa
1 ½ c. water, divided
1 lb. ground beef
1 TB taco seasoning
15 oz can diced tomatoes, drained
10 ¾ oz can nacho cheese soup
½ c. water
In small saucepan, cook rinsed quinoa in 1 cup water. In medium saucepan, brown ground beef and drain. Add taco seasoning and tomatoes. Add soup and water; combine with cooked quinoa. Can be served with Nacho chips, lettuce, tomatoes and sour cream, if desired. Yield: 4 servings. Per serving= 428 Calories; 30g Fat (63.5% calories from fat); 20g Protein; 19g Carbohydrate; 2g Dietary Fiber; 91mg Cholesterol; 565mg Sodium
I love wing sauce!
Buffalo Quinoa Bites
1 cup vegetable broth
½ cup quinoa, uncooked (I used red quinoa)
2 eggs, beaten
2 tbsp reduced fat Bisquick
Dash garlic powder
¼ cup Frank’s hot sauce
2 tbsp grated Parmesan cheese
Preheat oven to 350F. Spray a mini muffin tin with cooking spray. Bring broth and quinoa to a boil in a medium pot. Once boiling, reduce heat and simmer (covered) for about 15 minutes, or until all the liquid is absorbed. Set aside to cool.
In a large bowl, combine eggs, Bisquick, garlic powder, hot sauce, Parmesan, and the cooked quinoa. Stir well to combine. Spoon batter into mini muffin tin. Bake for 20 minutes. Serve hot.
Yield: 18 bites. Per bite= 41 Calories; 1g Fat (27.0% calories from fat); 2g Protein; 5g Carbohydrate; trace Dietary Fiber; 21mg Cholesterol; 203mg Sodium.
It’s good! Be sure to rinse the quinoa before you cook it. Even if the box says you don’t have to.
2 c. cooked quinoa
1/2 c. salsa
1/2 can black beans, rinsed & drained
Combine all ingredients. Serve warm or cold.
Yield: 4 servings. Per serving= 214 Calories; 9g Fat (38.1% calories from fat); 7g Protein; 27g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 314mg Sodium.