Buffalo Quinoa Bites

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.

Cheese Quinoa Casserole

Someone called this Mac & Cheese Quinoa, but it’s much more like Cheese Grits Casserole so it needs a different name.


Cheese Quinoa Casserole
1/4 c. diced roasted green chilies
1 1/2 c. quinoa, rinsed and drained
Dash garlic powder
3 c. water
2 large eggs
1 c. skim milk
1 c. reduced fat cheese
Salt and pepper, to taste

Spray a medium saucepan with cooking spray; add green chilies. Cook a couple minutes and add quinoa and garlic powder. Cook 5 minutes, stirring often. Add water; cover and let simmer until water is absorbed. Stir often. Meanwhile, preheat oven to 350*. Spray casserole dish with cooking spray. Whisk eggs and milk in medium bowl. Remove quinoa from heat and let stand for 5 minutes. Fold in cheese and add to egg mixture in bowl. Pour into prepared casserole dish and bake 25-35 minutes, when it is set and edges are just turning brown.
Yield: 6 servings. Per serving= 251 Calories; 8g Fat (28.0% calories from fat); 14g Protein; 33g Carbohydrate; 3g Dietary Fiber; 76mg Cholesterol; 186mg Sodium

Quinoa Guacamole

I liked it, but more as a side dish than as a topping to put on something.


Quinoa Guacamole
1 ripe avocado
juice of 1 lime
2 c. cooked quinoa
dash salt
dash garlic powder
2 TB diced tamed jalapenos
1/2 c. diced mango
1/4 c. chopped cilantro
dash onion powder
1/4 tsp cayenne
1/4 tsp ground cumin

In medium bowl, mash avocado with lime juice. Add remaining ingredients.
Yield: 8 servings. Per serving= 207 Calories; 6g Fat (26.7% calories from fat); 6g Protein; 33g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 45mg Sodium.

Quinoa Muffins

Only about 1/2 of these held together. Maybe because I added more than the 1 cup of apple the recipe called for.


Apple Cinnamon Quinoa Bites
1 c. cooked quinoa
1 c. oats
1 tsp cinnamon
½ tsp nutmeg
3 TB brown sugar
1 TB sugar free maple syrup
1 ½ c. chopped apple
1 egg
1 egg white

Preheat oven to 350*. In large bowl, combine quinoa, oats, cinnamon, nutmeg, brown sugar, syrup, apple, egg and egg white. Spray mini muffin tin with cooking spray. Fill each cup with 1 tablespoon of mixture and bake 15-20 minutes. Serve warm.
Yield: 30. Per bite= 41 Calories; 1g Fat (15.0% calories from fat); 2g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 6mg Sodium.

Cilantro Quinoa

Quinoa [keen-wah] has such a nice nutty texture. It’s a great substitute for rice.

Cilantro Quinoa
1 c. quinoa, rinsed
2 tsp extra virgin olive oil
2 TB diced onion
4 oz roasted green chilies, diced
14.5 oz can vegetable broth
1/4 c. chopped cilantro
2 TB lime juice
dash salt
2 TB sliced green onions (optional)

Toast the quinoa in a dry skillet over medium heat, stirring often, 3 to 5 minutes. Heat oil in medium saucepan; add onion and cook a few minutes. Add green chilies and broth; bring to a simmer. Add quinoa, reduce heat, cover and simmer until quinoa is tender and liquid is absorbed. Add cilantro, lime juice, salt and green onions. Combine and serve.
Yield: 5 servings. Per serving= 201 Calories; 5g Fat (22.3% calories from fat); 7g Protein; 33g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 605mg Sodium.