BBQ Chicken Quinoa Salad

Do you ever make a recipe, try it, and want to yell out loud, "I AM SUCH A GOOD COOK!" Sometimes I do. Really, I think my talent is in picking other people's recipes that have everything I love. This one was a major hit with me. Pretty simple, high-protein, and full of yummy/healthy stuff.

BBQ Chicken Quinoa Salad

serves 4

1/3 cup uncooked quinoa

1/2 cup cooked corn

1/2 cup black beans, rinsed and drained

6 oz cooked, shredded chicken

1/4 cup plus 2-4 Tbsp of your favorite BBQ sauce, divided

1 small avocado, chopped (about 4 oz)

2-4 Tbsp shredded Mexican-style cheese

2 scallions, chopped

Cilantro for garnish

Cook quinoa according to package directions. Meanwhile, combine shredded chicken with 1/4 cup barbecue sauce and set aside to marinate for a few minutes.*

When quinoa is done, put in a large bowl and toss with the corn, black beans, chicken, and avocado. Top with a few tablespoons of barbecue sauce, cheese, and scallions. Serve garnished with cilantro if desired.

*The creator of the recipe suggests actually cooking the chicken in your crockpot with the barbecue sauce and some chopped yellow onion, but I like to make large batches of shredded chicken for a bunch of different recipes, so I added the sauce after.

Baked Broccoli Mac and Cheese

This was way easier than I thought it would be...and it gave me a good idea of how to use fresh broccoli up when I'm sick to death of eating it as a steamed side dish.

Baked Broccoli Mac and Cheese

serves 4

Cooking spray

1 tsp salt

1/2 tsp black pepper

1 large head fresh broccoli, small florets only

2 Tbsp Panko bread crumbs

3 Tbsp grated Parmesan, divided

1 cup skim milk

2 1/2 Tbsp all-purpose flour

1/2 cup chopped onions

1/2 cup shredded sharp cheddar cheese

1 tsp Dijon mustard

6 oz whole wheat penne or pasta of choice

Preheat oven to 375 degrees and coat a shallow baking dish with cooking spray.

Cook pasta in a large pot of lightly salted boiling water according to package directions, adding broccoli to the water about 3 minutes before pasta will be done. Drain pasta and broccoli and return to the pot. 

Meanwhile, in a large saucepan covered with cooking spray over medium heat, add bread crumbs and cook, stirring often, until light golden (about 2 minutes). Remove from heat and transfer crumbs to a small bowl; stir in 1 Tbsp of Parmesan and set aside. 

In the same saucepan (wiped clean), whisk together milk and flour until blended. Add onion and bring to a boil over medium-high heat, whisking frequently. Reduce heat to low and simmer until thickened, about 2 minutes. 

Remove from heat and whisk in cheddar cheese, mustard, salt, pepper, and remaining 2 Tbsp of Parmesan cheese. Pour over cooked, drained pasta and broccoli. Toss to mix and coat. 

Transfer to prepared baking dish and sprinkle the top evenly with bread crumbs. Bake until bubbly at edges, about 20 to 25 minutes. Divide into 4 servings and serve hot. Enjoy!

Mediterranean Quinoa Salad

I know that I usually say that all my recipes are delicious - I only post the ones I really like. But this one...this one is special. This is one of those super healthy dishes that I actually crave. Big time. It is so filling and somehow tastes better as leftovers after the flavors marinate for a day or so. Super easy, too - don't be intimidated by quinoa! It's magical!

This dish is really similar to my stuffed pepper recipe, but a bit more friendly to those with less time to cook on their hands. It's great as a side or as a vegetarian main dish.

Mediterranean Quinoa Salad
serves 4 (about 1 cup per serving)

1 cup uncooked quinoa, rinsed and drained
2 cups water
2 tsp olive oil
1/2 medium onion, chopped
1 medium bell pepper, seeded and diced
2 medium Roma tomatoes, chopped
1 tsp table salt
1/2 tsp black pepper
4 tsp dried parsley
1/2 cup feta cheese, crumbled

Bring the water to a boil in a saucepan; stir in the quinoa. Reduce the heat and simmer, covered, until tender and most of the water evaporates, about 12-15 minutes; drain.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, until tender, about 6 minutes. Stir in the tomatoes, salt, and pepper and cook until soft, about 5 minutes. Stir in the quinoa; heat through. Remove from the heat. Gently fold in the feta cheese and parsley. Enjoy!

Mexican Rice and Chicken Bake

This recipe came out of my head. Translation: this recipe includes a bunch of flavors and ingredients that I love thrown together, so naturally I loved it. The flavors are complex - you get a tangy hit from the Greek yogurt and sour cream but a little bit of heat from the chili powder and cumin. Chock-full of really good things for your body and your taste buds. Seriously.

Mexican Rice and Chicken Bake
Serves 6

1 tsp olive oil
1/2 cup chopped onion
1/2 cup chopped bell pepper
15 oz canned black beans, rinsed and drained
4 oz can green chili peppers
1/3 cup fat-free plain Greek yogurt
1/3 cup fat-free sour cream
1 tsp chili powder
1 1/2 tsp ground cumin
1/2 cup chopped tomato
1/4 cup shredded Mexican-style cheese
6 oz pre-cooked and shredded chicken breast
2 cups cooked brown rice

Preheat oven to 350F.

Heat oil in a skillet and saute the onion and bell peppers a few minutes until just crisp-tender.

In a large bowl, combine all ingredients except 1/4 cup cheese and mix thoroughly to combine. Make sure the yogurt, sour cream, and cheese are stirred in throughout the entire bowl. Season with salt and pepper if desired. Transfer to an oven-safe dish and top with remaining cheese. Bake for 20-25 minutes, or until heated through. Enjoy!

Also...happy 2012! Hopefully my life will allow me to be better about cooking and posting recipes. Here's to another year of trying many new things!

Broccoli-Quinoa Bake

This is a different take on the usual cheesy broccoli-rice casserole that we all know and love. I got the idea/recipe from a great blog, Eating Well, Living Thin. I modified it a bit according to what I had and what might add more complex flavors. It is a great healthy side dish, but since quinoa is a complete protein it also makes for a wonderful main dish. You could add some shredded chicken, or use a different vegetable-based "Cream of..." soup if you wanted to make it completely vegetarian (I couldn't find a cream of broccoli soup at my grocery store). I used pretty much all fat-free products except the cheese and it turned out really well, but you can use low/full fat mayo and sour cream if desired.

Broccoli-Quinoa Bake

modified from here

1 10-oz can 98% Fat Free Cream of Chicken Soup

1/4 cup mayo

1/4 cup sour cream

2 Tbsp milk

1 cup shredded cheese of choice (I did half mozzarella, half cheddar blend)

1 tsp sugar

1/4 tsp black pepper

dash of nutmeg

2 cups cooked broccoli florets

1 1/2 cups cooked quinoa

Parmesan cheese

Preheat oven to 350 degrees and coat a baking dish with cooking spray (9x13 or 8x8 pans work, depending on if you are using it as a side or main dish).

In a large bowl, combine the first 7 ingredients (through nutmeg) and stir well. Add broccoli and cooked quinoa* and mix until combined. Pour into prepared dish. Sprinkle with grated Parmesan and bake for 35-40 minutes or until bubbly and golden around the edges - check at about 30 minutes to make sure it doesn't burn.

Makes 4 generous 1-cup servings, or 8 1/2-cup servings.

*To cook quinoa, measure out 3/4 cup uncooked and rinse it in a fine-mesh sieve until water runs clear. Combine in a small saucepan with 1 1/2 cups water and a helping of salt. Bring to a boil, then turn heat to low and cover. Simmer for about 18-20 minutes until the white ring is visible and all the liquid is absorbed. Fluff with a fork and use.

Food Fact Friday: Whole Grains

September is Whole Grains Month! Obviously whole grains are good for you – you’ve heard it all before. But I know from experience that it’s not easy to transition when refined grains are more convenient, readily available, and simply more familiar.

Nevertheless, there are tons of really wonderful grains that it won’t hurt to try, and it will give you the opportunity to branch out with recipes.

For more information on whole grains, you can look through the Whole Grains Council website.

What exactly are whole grains?
Whole grains contain three parts -- the germ, endosperm and bran. When grains are processed, the germ and bran are stripped away, leaving just the endosperm. The germ is packed with protein, iron, vitamins and antioxidants, and the bran contains valuable minerals and vitamins, as well as insoluble fiber. The endosperm is the least nutrient dense part of the grain. When you eat whole grains, you are consuming all three parts of the grain, including the most nutritious parts.

What are some whole grains?

• Wheat (including spelt, farro, bulgur, cracked wheat, wheatberries)
• Corn *
• Rice (brown and colored)*
• Oats **
• Barley
• Quinoa *
• Sorghum *
• Spelt
• Rye
• Amaranth *
• Buckwheat *
• Millet *
• Montina *
• Teff *
• Wild Rice *

* Gluten Free Grains

Amaranth, quinoa and buckwheat are not true whole grains, but their nutritional profile, preparation and use are similar.

_______________________________________________________________________________

Q&A session with Karen Mansur, Program Manager for Oldways and the Whole Grains Council.

·      What are the biggest benefits of including whole grains in your everyday diet?

By adding whole grains to your diet, you can lower the risk of many chronic diseases, such as stroke, diabetes and some cancers.

·      What would you suggest as the easiest way to start introducing whole grains into the daily diet?

Start by looking in your pantry.  You might be pleasantly surprised to see just how many whole grains you already eat, like popcorn, whole corn tortilla chips and oatmeal-based granola bars.  When you’re ready to go to the next step, look for versions of your favorite foods that are made with a mix of whole and refined grains, to start your tastebuds enjoying the fuller, nuttier taste of whole grains.

·      What is the recommended daily consumption of whole grains for adults and children?

The new 2010 Dietary Guidelines for Americans recommend all of us make half or more of our grains whole, with adults getting at least 3 to 5 servings of whole grains every day. A serving size is about an ounce, which is one slice of bread or a bowl of cereal.

·      When buying whole grain breads and pastas, what’s the best way to tell which products are the best for you?

Food labels can be very confusing and that’s why we developed the Whole Grain Stamp program. If there isn’t a stamp, check the ingredients list and make sure you see “whole [name of grain)” – such as whole wheat four – near the top of the ingredient list.

 Q&A and list from here

some of my favorite recipes that include whole grains, 

not including whole-wheat flour and pasta:

Creamy Barley Salad with Apples 

Oatmeal Breakfast Pancake

Baked Banana Oatmeal

Lemon Asparagus Quinoa Risotto

Stuffed Pepper with Mediterranean-Spiced Quinoa