Cheesy Quinoa Cups

Inspiration:
Dunkley, originally from IowaGirlEats

Ingredients:

• 2 cups cooked quinoa (about 3/4 cup uncooked)
• 2 eggs
• 2 egg whites
• 1 cup shredded or diced vegetables (I've used steamed broccoli and sauteed spinach)
• 1 cup shredded cheese (I used sharp cheddar)
• 1/2 cup diced meat or additional vegetables (I used ham)
• 1/4 cup parsley, chopped (omitted)
• 2 Tablespoons parmesan cheese
• 2 green onions, sliced
• salt & pepper

Instructions:

1. Preheat oven to 350 degrees. 
2. Combine all ingredients in a large bowl and mix to combine. 
3. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. 
4. Bake for 15-20 minutes, or until the edges of the cups are golden brown. 
5. Let cool for at least 5 minutes before removing from the mini muffin tin.

Notes:
I had some quinoa left over after making a few batches of Quinoa with Black Beans and Cilantro for a neighborhood party. Luckily, my friend Sarah had just posted Cheesy Quinoa Cups on her blog. I dug through my refrigerator and had all the ingredients except parsley on hand. Voila! A delicious, portable snack.

Next time I make these, I may try using shredded Swiss (I love ham, spinach, and Swiss cheese together), or add some spices or herbs. Really any flavor combination should work!

Liz's Rating: 8.5/10
Tim's Rating: 8/10
Henry's Rating: ate three


(Yes, we have a new little guy in our life. He's 11 months old, and we'll blame the blog hiatus on him. Luckily, he loves to eat-- anything and everything. I'll include him as a rater from now on.)

Beet, Orange, and Apple Salad

Inspiration:
Tim's newfound love of beets and allrecipes.com

Ingredients:

• 1 1/2 pounds beets
• 2 cups shredded beet greens
• 1 large orange
• 2 Granny Smith apples - peeled, cored
• and sliced
• 1 tablespoon olive oil
• 1 tablespoon raspberry vinegar
• 1/2 teaspoon white sugar
• 1/4 teaspoon salt
• 1 clove garlic, minced
• 2 tablespoons unsalted sunflower seeds, toasted

Instructions:

1. Wash and dry beet roots and greens. Shred greens to measure 2 cups and set aside.
2. Place beets in a sauce pan with enough water to cover. Bring to boil, cover, reduce heat and simmer for 20 minutes or until tender. Drain and allow to cool.
3. Trim and peel off skins; cut into 8 wedges.
4. Peel and section orange. In a bowl, combine orange sections, beets and apples.
5. Whisk together olive oil, vinegar, sugar, salt and garlic. Pour over beet mixture and toss well.
6. Arrange 1/2 cup beet greens on 4 salad plates. Top with beet mixture, sprinkle with sunflower seeds and serve.

Notes: Loved this recipe. It's not for beginners--kind of time consuming--but it's delicious. Next time I'll double the dressing recipe and keep the salad ingredients the same. I may also add in an extra orange.

Tim's Rating: 9/10
Liz's Rating: 9/10

Slow-Cooker Squash Stew

Inspiration:
Food Network Magazine


Ingredients:

• 3 tablespoons extra-virgin olive oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, sliced
• 2 tablespoons tomato paste
• 1/4 teaspoon red pepper flakes
• 1 1/2 cups dried chickpeas, rinsed
• 1 pound butternut squash, peeled and cut into large pieces
• 1 bunch Swiss chard, leaves and stems separated and roughly chopped
• 1 piece Parmesan cheese rind, plus grated Parmesan for topping (optional)
• Kosher salt and freshly ground pepper
• Crusty bread and/or lemon wedges, for serving

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook until soft and golden brown, 4 to 5 minutes. Stir in the tomato paste and red pepper flakes and cook 1 minute. Stir in 1/2 cup water, scraping up any browned bits. Transfer the contents of the skillet to a 6-quart slow cooker.

2. Add the chickpeas, squash, chard stems (not the leaves), the parmesan rind, if using, 2 teaspoons salt and 7 cups water to the slow cooker. Stir, then cover and cook on low, 8 hours.

3. Just before serving, lift the lid and stir in the chard leaves; cover and continue cooking 10 more minutes. Season with salt and pepper, and stir to slightly break up the squash. Discard the Parmesan rind, if used. Ladle the stew into bowls; top with the grated Parmesan, if desired, and serve with bread and/or lemon wedges.

Nutrtional Information:
Per serving (1/4 of recipe): Calories 428; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 1,250 mg; Carbohydrate 63 g; Fiber 17 g; Protein 18g


Notes: Get the Parmesan cheese rind! I found one for only $1 at my food co-op. This was a fairly easy recipe, and I felt healthier after eating it, even though I piled on the Parmesan. :) I loved the texture of the dried chickpeas.


Liz's Rating: 9/10
Tim's Rating: 8.5/10

Grilled Soy-Glazed Halibut

Inspiration:
Real Simple

Ingredients:

• 2 tablespoons brown sugar
• 1 tablespoon low-sodium soy sauce
• 2 teaspoons grated fresh ginger
• 4 6-ounce pieces white fish fillet (such as cod or halibut)

Instructions:

1. Heat grill to high.
2. In a small bowl, combine the brown sugar, soy sauce, and ginger; set aside.
3. Grill fish skin side up for 5 minutes. Flip and grill an additional 7 minutes, brushing twice with the sauce.
   

Notes:
Loved the ginger-soy combination with the fish.

Tim's Rating: 8.5/10
Liz's Rating: 8.5/10

Quinoa Salad with Cucumber

Inspiration:
A search for a new rice/pasta/other salad to take for lunch, and Martha Stewart's Living.


Ingredients:

• 2 cups water
• 1 cup quinoa, rinsed
• Coarse salt
• 1 small shallot, finely chopped
• 3 tablespoons champagne vinegar
• 1/2 teaspoon red-pepper flakes
• 1/4 cup plus 3 tablespoons extra-virgin olive oil
• 1 small English cucumber, halved lengthwise and thinly sliced crosswise (1 cup)
• 3/4 cup finely chopped fresh flat-leaf parsley

Instructions:

1. Bring water, quinoa, and 1 teaspoon salt to a boil in a small saucepan. Reduce heat; cover, and simmer until tender and water has been absorbed, about 15 minutes. Transfer to a baking sheet, and let cool on a wire rack.
2. Combine shallot, vinegar, and red-pepper flakes in a small bowl. Gradually whisk in oil until emulsified.
3. Transfer quinoa to a large bowl, and stir in cucumber, parsley, and vinaigrette. Season with salt.

Notes:
I substituted white wine vinegar for the champagne vinegar and used a regular cucumber.

While this was ok, I think it would be even better with some feta or ricotta salata cheese added-- or kalamata olives or diced red bell pepper.


Liz's Rating: 7.5/10
Tim's Rating: 8/10

Pioneer Woman's Restaurant-Style Salsa

Inspiration:
I love restaurant-style salsa, so when I saw Pioneer Woman's recipe on my friend Sarah's blog, I had to make it immediately!


Ingredients:

• 1 can (28 Ounce) Whole Tomatoes With Juice
• 2 cans (10 Ounce) Rotel (diced Tomatoes And Green Chilies)
• ¼ cups Chopped Onion
• 1 clove Garlic, Minced
• 1 whole Jalapeno, Quartered And Sliced Thin
• ¼ teaspoons Sugar
• ¼ teaspoons Salt
• ¼ teaspoons Ground Cumin
• ½ cups Cilantro (more To Taste!)
• ½ whole Lime Juice

Instructions:

1. Combine whole tomatoes, Rotel, onion, jalapeno, garlic, sugar, salt, cumin, lime juice, and cilantro in a blender or food processor. Pulse until you get the salsa to the consistency you’d like—I do about 10 to 15 pulses. Test seasonings with a tortilla chip and adjust as needed.

2. Refrigerate salsa for at least an hour. Serve with tortilla chips or cheese nachos.

Notes: I used one large jalapeño, including the ribs and seeds. I would describe the salsa as medium-hot. Tim loves spicy food, so I'll probably use two next time. This makes a lot, but we ate the entire batch within a week.

I make my own salsa in summer using fresh tomatoes, but I never had made it in winter. This recipe is so good! I think it may be my favorite salsa of all time.


Liz's Rating: 10/10
Tim's Rating: 9.5/10

Asian Dumpling Soup with Shitakes and Edamame

Inspiration:
Have you ever returned from a vacation where you overindulged, and all you wanted to do was eat spinach and drink water for a week? Tim and I just had a fun-filled trip to the Caribbean, and we enjoyed all the food--perhaps a little too much. This soup was just the healthy, vegetable-packed recipe we were craving.
Recipe adapted from Real Simple


Ingredients:

• 64 ounces low-sodium vegetable or chicken broth
• 1 2-inch piece fresh ginger, peeled and thinly sliced
• 1 16-ounce package frozen pot sticker dumplings or Japanese gyoza
• 2 medium carrots, halved lengthwise and sliced
• 4 ounces shiitake or white mushrooms, stems discarded and caps thinly sliced
• 2 cups frozen shelled edamame
• 1 bunch watercress, thick stems removed (or spinach, see note; about 3 cups)
  
• 1 tablespoon low-sodium soy sauce
• kosher salt
• 4 scallions, sliced

Instructions:

1. In a large saucepan, bring the broth and ginger to a boil. Add the pot stickers and carrots and simmer until just tender, 8 to 10 minutes.
2. Add the mushrooms and edamame and simmer until heated through, about 2 minutes.
3. Stir in the watercress, soy sauce, and ½ teaspoon salt. Sprinkle with the scallions before serving.

Notes: I substituted 3 cups of spinach for the watercress as my food co-op didn't have watercress. I doubled the mushrooms as Tim loves them.
This is really easy to make as long as you don't mind chopping a few carrots/mushrooms/scallions.

See recipe for nutritional information.


Liz's Rating: 9.5/10
Tim's Rating: 9/10

Lentil-Pecan Burgers with Blue Cheese and Apple

Inspiration:
Cara's Cravings


Ingredients:

• 3/4 cup dry brown lentils
  
• 1 1/2 cups water
  
• 2 tablespoons cider vinegar
  
• 1 tablespoon olive oil
  
• 1 cup minced onion (150gm)
  
• 4 large cloves garlic, minced
  
• 8oz mushrooms, minced
  
• 1/2 cup finely chopped pecans (2oz)
  
• freshly ground salt & pepper
  
• 2 tsp minced fresh rosemary or thyme
  
• 1/2 cup rolled oats
  
• buns or rolls of your choice
  
• thinly sliced apple
  
• blue cheese (about 1/2 oz per serving)

Instructions:

1. Place lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered, for about 30 minutes, or until the lentils are soft and the liquid is gone.
   
2. Meanwhile, heat the oil in a medium-sized skillet. Add onion and saute over medium heat for about 5 minutes. Add the mushrooms and garlic and saute for about 5-10 minutes more, until the vegetables are soft. Add the rosemary and/or thyme, the pecans, and season with salt & pepper. Set aside to cool while the lentils finish cooking.
   
3. When the lentils are done, place in a bowl and mash with the vinegar. Add the sauteed vegetables and the oats and mix well. Chill for about an hour.
4. Preheat broiler. Form the lentil mixture into six equal sized patties and place on a baking sheet. Broil for about 8 minutes on each side. Top the burgers with the sliced apple and blue cheese and broil for one minute more, or until cheese is melted and begins to brown. Serve on toasted buns.
   
   Nutritional Info (per burger, without apples, cheese, or bread)
   Servings Per Recipe: 6
   Amount Per Serving
   Calories: 172.3
   Total Fat: 9.7 g
   Cholesterol: 0.0 mg
   Sodium: 2.7 mg
   Total Carbs: 20.3 g
   Dietary Fiber: 8.0 g
   Protein: 8.3 g

Notes:
These were fabulous! Thanks, Cara!
I had a little issue with binding, but I just kind of kept pushing the burgers together, and they turned out fine. If you really want them perfectly shaped, perhaps add an egg to the mixture?

Liz's Rating: 9.5/10
Tim's Rating: 9/10

Healthier Sour Cream & Onion Dip

Inspiration:
Good Housekeeping


Ingredients:

• 1 1/2 cup(s) plain fat-free yogurt
• 2 tablespoon(s) extra virgin olive oil
• 2 medium (6- to 8-ounce) yellow onions, finely chopped
• 1/4 teaspoon(s) sugar
  
• salt
  
• Pepper
• 1/3 cup(s) reduced-fat sour cream
• Snipped chives, for garnish

Instructions:

1. Line medium sieve set over deep bowl with basket-style coffee filter or paper towel. Spoon yogurt into filter; cover and refrigerate 25 minutes. Discard liquid in bowl.
2. Meanwhile, in 12-inch skillet, heat oil on medium until hot. Add onions, sugar, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper. Cook 15 to 17 minutes or until dark golden brown, stirring onions occasionally.
3. Line plate with double thickness of paper towels. With slotted spoon, transfer onions to plate to drain further and cool. (Onions will crisp slightly as they cool, and a few pieces may stick to paper towel.)
4. In medium bowl, combine sour cream, strained yogurt, and onions. Stir well. Cover, and refrigerate at least 1 hour or up to 3 days. (Dip is best when refrigerated for a day; flavors develop more fully.) Garnish with chives and serve with fresh veggie crudités.

Notes:
My family members LOVE the dip made by mixing Lipton's Onion Soup dry mix with sour cream. They love it. My mom and I thought that we would try making an onion dip from scratch. This was much much less salty than the other dip (not surprisingly), so I would probably add a little more salt next time :)

Nutritional Information:
(per 2 tablespoon serving)

Calories	45
Total Fat	2g
Saturated Fat	1g
Cholesterol	2mg
Sodium	55mg
Total Carbohydrate	4g
Dietary Fiber	1g
Sugars	--
Protein	2g
Calcium	--

Tim's Rating: 8/10
Liz's Rating: 8.5/10

Spiced Pumpkin, Lentil, and Goat Cheese Salad

Inspiration:
Bon Appétit

Ingredients:

• 3/4 cup French green lentils
• 6 cups 1-inch pieces peeled seeded sugar pumpkin or butternut squash (from about one 2-pound whole pumpkin)
• 3 tablespoons olive oil, divided
• 1 teaspoon ground cumin
• 1 teaspoon hot smoked Spanish paprika
• 1/2 teaspoon sea salt
• 4 cups baby arugula
• 1 cup soft goat cheese, crumbled
• 1/4 cup thinly sliced mint leaves
• 1 tablespoon red wine vinegar

Instructions:

1. Place lentils in small bowl. Cover with cold water and soak 10 minutes; drain.

2. Cook lentils in boiling salted water until tender but firm, about 30 minutes. Drain lentils. Rinse under cold water, then drain.

3. Preheat oven to 375°F. Place pumpkin in large bowl; toss with 2 tablespoons oil, cumin, paprika, and sea salt. Arrange pumpkin in single layer on baking sheet; roast 20 minutes. Turn pumpkin over. Roast until tender, 10 to 15 minutes. Cool.

4. Combine lentils, pumpkin, and oil from baking sheet with arugula, half of goat cheese, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper. Divide among plates; sprinkle remaining goat cheese over.

Notes:
Peeling pumpkin is not fun. I would use butternut squash next time. This was a nice weekend lunch.

Liz's Rating: 8.5/10

Cod Provençal

Inspiration:
Martha Stewart Living


Ingredients:

• 4 cod fillets (6 ounces each), skinned
• 1 lemon, halved
• 1/4 teaspoon coarse salt
• freshly ground pepper
• 2 T extra-virgin olive oil
• 2 small onions, chopped (2 cups)
• 2 garlic cloves, thinly sliced
• 1 small zucchini, thinly sliced
• 4 medium-ripe tomatoes, thinly sliced
• 2 t fresh thyme, plus 3 sprigs

Instructions:

1. Preheat oven to 400F. Place cod filets in a nonreactive dish, and squeeze lemon on top. Refrigerate for 30 minutes. Sprinkle with 1/4 teaspoon salt, and season with pepper.
2. Heat 1 T oil in a medium Dutch oven over medium heat. Add onions; cook until golden brown, about 12 minutes. Add garlic; cook for 3 minutes. Remove from heat. Top with half the zucchini, tomatoes, and thyme. Drizzle with 1.5 t oil, sprinkle with 1/4 teaspoon salt, and season with pepper. Add cod and remaining zucchini, tomatoes, thyme, oil, and salt. Season with pepper.
3. Bake, covered, for 10 minutes. Baste with the juices, and bake, uncovered, for 15 minutes more.

Nutritional Information (per 1/4th recipe):
317 calories, 2g saturated fat, 8g unsaturated fat, 80mg cholesterol, 8g carbohydrate, 465mg sodium, 46g protein, 2g fiber


Notes:

• Caramelizing the onions properly is very important. You want a deep golden brown, not burned. The delicious flavor is the base of the entire dish.
  
• I think I will put all of the zucchini under the fish next time I make this. The zucchini cooked in the amazing broth was tastier than the zucchini that cooked on top of the fish.
• I think this will be a recipe in our regular rotation-- fast, healthy, delicious.
• Taking photos when it gets dark so early is difficult-- this tasted better than it looks here!
  

Tim's Rating: 9.5/10
Liz's Rating: 9.5/10

Sausage and Lentils with Spinach

Inspiration:
Bon Appétit


Ingredients:

• 3 tablespoons olive oil
• 1 pound kielbasa sausage, cut crosswise into 1/2-inch-thick slices
• 1 large onion, chopped
• 2 6-ounce packages sliced crimini (baby bella) mushrooms
• 3 garlic cloves, pressed
• 2 teaspoons dried thyme
• 1 pound dried brown lentils, rinsed
• 2 bay leaves
• 6 cups (or more) low-salt chicken or vegetable broth
• 10 oz fresh baby spinach leaves

Instructions:

1. Heat oil in heavy large pot over medium-high heat. Add sausage and sauté until browned, about 5 minutes. Using slotted spoon, transfer to plate.
   
2. Add onion and mushrooms to pot; sprinkle with salt and sauté until mushrooms are soft, stirring occasionally, about 7 minutes. Add garlic and thyme; stir 1 minute. Add lentils and bay leaves; stir to coat. Add 6 cups broth; bring to boil.
   
3. Reduce heat to medium-low, cover with lid slightly ajar, and simmer until lentils are tender, stirring occasionally, about 18 minutes. Return sausage to pot. Add spinach in 2 batches, stirring until wilted. Season with salt and pepper.

Recipe Notes: A complete, one-pot meal. Total time: 50 minutes

Nutritional Information--One serving (1/8th of the recipe) contains the following:
Calories (kcal) 466.8
%Calories from Fat 42.0
Fat (g) 21.8
Saturated Fat (g) 6.4
Cholesterol (mg) 41.2
Carbohydrates (g) 43.0
Dietary Fiber (g) 15.2
Total Sugars (g) 6.1
Net Carbs (g) 27.8
Protein (g) 26.9


My Notes:

• Local Twin Citians must try the Hardwood Smoked Country-Style Sausage from Prairie Pride Farm (available at the Saint Paul Farmers Market). I am obsessed with it and look for any excuse to use it! I don't see it for sale on their website, but they always have it at the market.

• Vegetarians/Vegans can try to substitute veggie sausage.

• Chicken sausage could be substituted for those who do not eat pork. Trader Joe's makes a great smoked chicken apple sausage that would be delicious in this.

Tim's Rating: 8.5/10
Liz's Rating: 8/10 (9/10 with bites that included sausage!)

Spicy Broccoli Stuffed Baked Potatoes

Inspiration:
Potatoes from our friends Scott and Katie's garden and garlic and broccoli from the Farmers Market
as well as
Moosewood Restaurant's Low-Fat Favorites Cookbook


Ingredients:

• 4 baking potatoes
• 4 garlic cloves, pressed or minced
• 1/8 teaspoon hot pepper flakes (I used a heaping 1/4 teaspoon and still didn't find it spicy at all)
• 2 teaspoons olive oil
• 1 bunch broccoli or broccoli rabe, minced (about 4 cups)
• 1 cup water
• salt and ground black pepper, to taste
• 8 pitted black olives, sliced (optional)
  

Instructions:

1. Preheat the oven to 400 degrees. Slice the potatoes in half lengthwise and bake, cut side down, on a baking sheet for about 45 minutes, until soft. Remove from the oven.
2. Sauté the garlic and pepper flakes in the oil for 1 minute. Add the broccoli and water, cover, and simmer for about 15 minutes.
3. When the potato halves are cool, scoop out the centers, leaving 1/4 inch of pulp on the skin. Mash the scooped-out potato pulp and stir it into the stuffing. Add salt and pepper.
4. Refill the potato skins and bake for 30 minutes.
5. Sprinkle with sliced olives and serve.

Nutritional Information (per 10-oz serving):
228 calories, 5.9g protein, 5.7g fat, 41.4g carbohydrates, 0.7g saturated fatty acids, 0.4g polyunsaturated fatty acids, 1.8g monounsaturated fatty acids, 0mg cholesterol, 333mg sodium, 5.9g total dietary fiber


Notes: Very easy to make. While these bake for a while, prep and cleanup are very easy. I added about 1/4 cup of grated Parmesan into the mixture before stuffing the potatoes. What can I say, I love cheese!


Liz's Rating: 9/10
Tim's Rating: 9/10

Moosewood Restaurant's Lower-Fat Macaroni and Cheese

Inspiration:
Moosewood Restaurant's Low-Fat Favorites Cookbook


Ingredients:

• 1 1/2 c 1% cottage cheese
  
• 1 1/2 c skim milk or buttermilk
  
• 1 t dried mustard or 1 T prepared mustard
  
• pinch of cayenne (or more)
  
• 1/4 t nutmeg
  
• 1/2 t salt
  
• 1/4 t ground black pepper
  
• 1/4 c grated onions
  
• 1 c grated sharp cheddar (4 oz.)
  
• 1/2 lb. uncooked elbow macaroni (or other tubular pasta)
  
• 2 T finely grated Pecorino or Parmesan cheese
  
• 1/4 c bread crumbs

Instructions:

1. Preheat oven to 375. Prepare square (9 or 10 inch) baking pan with a light spray of oil.
   
   
2. In a blender, combine cottage cheese, milk, mustard, cayenne, nutmeg, salt and pepper and puree until smooth. (I used my immersion blender.) In a large bowl, combine pureed mixture with the onions, cheddar and uncooked macaroni. Stir well. Pour macaroni and cheese mixture into the baking pan. Combine the grated Pecoino or Parmesan and bread crumbs and sprinkle over top.
   
   
3. Bake about 45 minutes, until topping is browned and the center is firm.
   
   Serves 4.

Recipe Notes:
Probably no macaroni and cheese could meet the nutritional needs of a heart patient, but this version is a vast improvement healthwise, especially for kids who eat it a lot.


My Notes:
Tim and I have been attempting to eat a little more healthfully-- more fruits and vegetables, less meat, lots of fiber and protein. However, once in awhile you just need some macaroni and cheese. This recipe is really quite delicious considering how much less fat it has than a traditional macaroni and cheese recipe, like Paula Deen's.


Nutritional Information:
Per 10-oz serving: 471 calories, 30.7g protein, 13.2g fat, 55.7g carbohydrates, 7.7g saturated fatty acids, 0.8g polyunsaturated fatty acids, 3.7g monounsaturated fatty acids, 38mg cholesterol, 1008mg sodium, 1.9g total dietary fiber.


Liz's Rating: 9/10
Tim's Rating: 9/10

Peruvian Quinoa Stew

Inspiration:
Moosewood Restaurant Cooks at Home

Ingredients:

• ½ cup quinoa
  
• 1 cup water
  
• 2 cups onions, chopped
  
• 2 garlic cloves, minced
  
• 2 tablespoons vegetable oil
  
• 1 celery stalk, chopped
  
• 1 carrot, chopped
  
• 1 bell pepper, cut into 1-inch pieces
  
• 1 cup zucchini, cubed
  
• 2 cups undrained tomatoes, canned or fresh
  
• 1 cup vegetable stock (or water)
  
• 1 teaspoon ground coriander
  
• 2 teaspoons ground cumin
  
• ½ teaspoon chili powder
  
• 2 teaspoons fresh oregano (1 teaspoon if dried)
  
• Pinch of cayenne
  
• Salt, to taste
• Optional garnishes: sour cream, chopped cilantro, chopped green onions, and/or cheese
  

Instructions:
1. Rinse the quinoa in a fine sieve.
2. Place in pot with water and cook, covered, on medium low for 15 minutes until soft. Set aside.
3. While the quinoa cooks, sauté the onions and garlic in a deep pot in oil for 5 minutes on medium heat.
4. Add celery and carrots and cooked another 5 minutes, stirring often.
5. Add the bell peppers, zucchini, tomatoes and water or stock.
6. Stir in cumin, chili powder, ground coriander, cayenne and oregano and simmer for 10-15 minutes until vegetables are tender.
7. Stir cooked quinoa into the stew and add salt to taste.
8. Serve topped with your choice of fresh coriander, grated cheddar and sour cream.


Tim's Rating: 9.5/10 ("Would rate it a 10 if it were spicier.")
Liz's Rating: 9/10


Recipe Notes: Serves 4, or makes 7 8-oz servings.


Nutritional Information (per 8-0z serving):
140 calories, 2.8g protein, 4.7g fat, 22.9g carbohydrate, 52mg sodium, 0mg cholesterol.


Notes: This was one of those meals where I felt like I was getting healthier with every bite.

TWD: Whole Wheat Mango Muffins

For this week on Tuesdays with Dorie, I modified the Fresh Mango Bread recipe into a whole wheat muffin recipe. They turned out great!

You can find the recipe on Baking with the Boys.

I halved the recipe, which made 8 muffins. I omitted the raisins and used half whole-wheat and half all-purpose flour. I baked them for about 25 minutes. I loved the spices combined with the sweet mango and will definitely make these again!

Liz's Rating: 9/10
Tim's Rating: 8.5/10

Spiced Lentil Tacos

Inspiration:
SELF Magazine


Ingredients:

• 1 tablespoon olive oil
• 1 cup finely chopped onion
• 1 clove garlic, chopped
• 1/2 teaspoon salt
• 1 cup dried brown lentils, rinsed
• 1 package (2.25 oz) taco seasoning
• 2 1/2 cups vegetable broth
• 1/2 cup fat-free sour cream
• 1 chipotle chile in adobo sauce, finely chopped (use half for less heat)
• 2 teaspoons adobo sauce
• 8 taco shells
• 1 1/4 cups shredded lettuce
• 1 cup chopped tomato
• 1/2 cup shredded reduced-fat (2 percent) cheddar

Instructions:

1. Heat oil in a large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes. Mix sour cream, chile and adobo sauce in a bowl. Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Mash with a rubber spatula. Spoon 1/4 cup lentil mixture into each taco shell. Top with 2 heaping tsp sour cream mixture, lettuce, tomato and cheese.

Note: I only use full-fat dairy, so I substituted in regular sour cream and cheese. I left the recipe as-is to reflect the nutritional info below.

Nutritional Info:
249 calories per 2 tacos, 7.1 g fat (1.9 g saturated), 37.1 g carbs, 9.7 g fiber, 11.5 g protein


Liz's Rating: 8.5/10
Tim's Rating: 9/10 ("Not as good as beef tacos, still good.")

Ham and Egg Fried Rice

Inspiration:
Cooking Light


Ingredients:

• 4 cups cold cooked long-grain rice
• 1 1/2 tablespoons canola oil
• 1 1/2 cups chopped onion
• 1 tablespoon minced garlic
• 1 cup thinly horizontally sliced green beans
• 3/4 cup diced ham (about 4 ounces)
• 1/4 cup low-sodium soy sauce
• 2 1/2 teaspoons dark sesame oil
• 1/4 teaspoon freshly ground black pepper
• 2 large eggs, lightly beaten
• 1/4 cup (1-inch) slices green onions

Instructions:

1. Break up rice with hands to remove large clumps, if necessary.

2. Heat a 14-inch wok over high heat. Add canola oil to wok, swirling to coat. Add 1 1/2 cups onion and garlic to wok; stir-fry 1 minute or until onion begins to brown. Add beans and ham; stir-fry 2 minutes or until ham begins to brown.

3. Reduce heat to medium-high. Add cold rice to wok; stir-fry 2 minutes. Stir in soy sauce, sesame oil, and black pepper. Push rice mixture up sides of wok. Pour eggs in open space in center of wok; cook 30 seconds or until set, stirring to scramble. Gently stir scrambled eggs into rice mixture. Sprinkle with green onions.

Notes: I made this for us to take to work; it made four portions.

Vegetarian option: Replace ham with broccoli and/or mushrooms

Nutritional Information

Calories: 397 (29% from fat)

Fat: 12.8g (sat 2.3g,mono 5.4g,poly 3.2g)

Protein: 14.5g

Carbohydrate: 54.5g

Fiber: 2.8g

Cholesterol: 121mg

Iron: 3.3mg

Sodium: 868mg

Calcium: 57mg

Tim's Rating: 8/10
Liz's Rating: 8/10

African Pineapple Peanut Stew

Inspiration:
Moosewood Restaurant Cooks at Home Even though I own this cookbook, I didn't notice the recipe until I saw it on Food alla Puttanesca!


Ingredients:

• 1 cup chopped onions
  
• 2 garlic cloves, minced or pressed
  
• 1 tablespoon vegetable oil
  
• 1 bunch kale or Swiss chard (4 cups sliced)
  
• 2 cups undrained canned crushed pineapple (20-ounce can)
  
• 1/2 cup peanut butter
  
• 1 tablespoon hot pepper sauce (we used Sriracha), plus more to taste
  
• 1/4 cup chopped fresh cilantro
  
• salt to taste
  
• crushed skinless peanuts, to garnish
  
• chopped cilantro, to garnish
• hot brown or white rice, couscous, or quinoa
  

Instructions:

1. In a covered saucepan, sauté the onions and garlic in the oil for about 10 minutes, stirring frequently, until the onions are lightly browned. While the onions sauté, wash the kale or Swiss chard. Remove and discard the large stems. Slice the leaves crosswise into 1-inch-thick slices.
2. Add the pineapple and its juice to the onions and bring to a simmer. Stir in the kale or chard, cover, and simmer for about 5 minutes, stirring a couple of times, until just tender. Mix in the peanut butter, hot sauce, and cilantro and simmer for 5 minutes. Add salt to taste, and serve over rice, garnishing with peanuts and additional cilantro.

Nutritional Information per 8 ounce serving: 225 calories, 7.4g protein, 12g fat, 25.7g carbohydrate, 169mg sodium, 0mg cholesterol.

My Notes: A great vegan recipe. I loved the contrast of textures with the crunchy peanuts and the stew and rice.


Tim's Rating: 9/10 "Weird but good" (Yes, this is Tim's second "weird" comment in a row.)
Liz's Rating: 9/10

Umbrian Lentil Stew with Olive-Oil Fried Eggs

Inspiration:
Food & Wine


Ingredients:

• 2 tablespoons extra-virgin olive oil, plus more for frying
• 2 ounces thinly sliced prosciutto, finely chopped
• 1 small carrot, coarsely chopped
• 1 small celery rib, coarsely chopped
• 1/2 small onion, finely diced
• 1 large garlic clove, minced
• 1 1/2 teaspoons tomato paste
• 1/2 pound Umbrian lentils or green lentils (1 1/4 cups)
• 1 quart low-sodium chicken broth
• Salt and freshly ground pepper
• 4 large eggs
• 12 arugula leaves
• Parmigiano-Reggiano cheese and aged balsamic vinegar, for serving

Instructions:

1. In a saucepan, heat the 2 tablespoons of oil; add the prosciutto and cook over low heat until the fat has rendered.
2. In a food processor, finely chop the carrot and celery. Add the vegetables to the saucepan along with the onion and garlic and cook, stirring, until the vegetables are softened, 7 minutes. Add the tomato paste and stir over moderately high heat until shiny, 1 minute. Add the lentils and 2 1/2 cups of the broth and bring to a boil. Simmer over low heat, stirring occasionally, until most of the broth has been absorbed, 25 minutes. Add 1 more cup of the broth and continue simmering until absorbed, 10 minutes. Add the remaining 1/2 cup of broth and simmer until the lentils are tender and suspended in a creamy sauce, 10 minutes longer. Season with salt and pepper.
3. In a large nonstick skillet, heat a thin film of olive oil. Crack the eggs into the skillet, season with salt and cook over moderately high heat until the edges are golden, the whites are just set and the yolks are still runny. Spoon the lentils into shallow bowls and top with the eggs and arugula. Grate the cheese over the eggs and drizzle with balsamic vinegar. Serve right away.

My notes: I substituted spinach for the arugula since I already had some. Don't forget the balsamic or the parmesan-- they add a lot of flavor. I didn't think that the lentils tasted any creamier than the usual preparation, but I did really enjoy this dish.


Vegetarian Option: Omit the prosciutto and sauté vegetables in olive oil instead.


Tim's Rating: 8.5/10 "Weird. I like the egg. I love the egg. The egg makes this."
Liz's Rating: 8.5/10