Tomato, Quinoa, and Goat Cheese Salad

I'm re-committing to the South Beach Diet and read the South Beach Wake-Up Call book.  There are some great "Superfood" recipes at the end.  I just made this for lunch and it was amazing!!!

3/4 cup quinoa
4 Roma tomatoes, chopped
1 medium cucumber, seeded and chopped
4 scallion, thinly sliced
A handful of basil, chopped
2T fresh lemon juice
1T olive oil
1 clove garlic, minced
salt and pepper
Goat Cheese

In a small saucepan, cook the quinoa according to package directions.

IN a large bowl, combine the tomatoes, cucumber, scallions, and basil.  When the quinoa is done, add to the bowl and stir together.  Let sit for 10 minutes.

In a small bowl, whisk together the lemon juice, olive oil, garlic, salt and pepper to taste.  Pour the dressing over the salad.  Serve either room temperature or cold.  Top with goat cheese when serving.

Broccoli-Quinoa Casserole

I'm definitely bringing this to the next family get-together!  The kids loved and so did I!  These are the changes I made:

I use sour cream instead of mayo and I made my own "Cream of Anything Soup" following the recipe except I used vegetable stock instead of milk.  I cooked the quinoa in vegetable stock too, instead of water.  I also made a topping mixing bread crumbs, parmesan cheese, and olive oil. 

Directions:

One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer (*see note for gluten free)

1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.)

2 tablespoons milk

1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)

1/4 teaspoon black pepper

Dash freshly grated nutmeg

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2 cups cooked broccoli

1 1/2 cups COOKED quinoa (see note)

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To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

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Rinse quinoa in a fine sieve until water runs clear. In a small saucepan combine the quinoa, water, and salt. Bring to a boil over high heat. Reduce heat to low and cover. Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible. Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.

Spoon mixture into prepared casserole and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden. Makes 8 generous 1/2-cup servings.

*NOTE FOR GLUTEN FREE…Progresso makes a Creamy Mushroom Soup that is gluten free…or here is a recipe for a Cream of Anything Soup. Haven’t tried it, (a comment-er below did and loved it…) but it’s been a big hit on a Celiac/Gluten Free forum.)

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Condensed “Cream of Anything” Soup
1 cup cold milk
2 Tbsp cornstarch
1 1/2 Tbsp butter
1 tsp chicken bouillon
1/2 tsp salt
dash of pepper
Instructions
In a small saucepan, whisk milk and cornstarch till well blended.
Stir in butter, bouillon, salt, and pepper.
Heat to a boil, stirring frequently. Simmer on low for one minute more to thicken.
Use in recipes to replace one can of cream of anything soup.

CONDENSED CREAM OF MUSHROOM SOUP:
Stir in a drained 4 ounce can of mushroom pieces to the recipe above.
Use in recipes in place of one can of Cream of Mushroom Soup.

CONDENSED CREAM OF CHICKEN SOUP:
Stir in 1/2 cup cooked chicken pieces to the recipe above.
Use in recipes in place of one can of Cream of Chicken Soup.

CONDENSED CREAM OF CELERY SOUP
Stir in 1/2 cup sautéed chopped celery to the recipe above.
Use in recipes in place of one can of Cream of Celery Soup.

Mongolian Beef

Pinterest has done wonders with my cooking motivation and creativity!  Here is another recipe!

Mongolian Beef Recipe:
You will need:

1 lb of flank steak, thinly sliced crosswise
1/4 cup of cornstarch
3 teaspoons of canola oil
1/2 teaspoon of grated ginger (about 1/2 inch piece)
1 tablespoon of chopped garlic (about 2 -3 large cloves)
1/2 cup of water
1/2 cup of soy sauce (I use low sodium)
1/2 cup brown sugar
1/2 teaspoon of red pepper flakes
3 large green onions, sliced crosswise into thirds


Prepare the meat:
First, make sure the steak slices are dry (pat them dry) and mix them with the corn starch. Using your hands or a spoon, move them around to make sure all pieces are coated. Place beef slices in a strainer and shake off excess corn starch (see picture bellow).

Make the sauce:
Heat half of the oil in a large wok at medium-high and add the garlic and ginger. Immediately add the soy sauce, water, brown sugar and pepper flakes. Cook the sauce for about 2 minutes and transfer to a bowl. Don't worry if the sauce doesn't look thick enough at this point. The corn starch in the beef will thicken it up later.

Cook the meat and assemble dish:
Turn the heat up and add the remaining oil to the wok. Add the beef and cook, stirring until it is all browned (this is a quick thing). Pour the sauce back into the wok and let it cook along with the meat. Now you can choose to cook it down and reduce the sauce or leave it thinner. Add the green onions on the last minute so the green parts will stay green and the white parts crunchy.

Serve it hot with rice.  (I made brown rice.)

Breakfast Quinoa

I found this recipe on Pinterest and am making it for breakfast right now!  I am making 1 1/2 recipe and am adding frozen cherries instead of blueberries.  I also added some vanilla and about 2 drops of almost extract..I think everything with cherries needs a little almond extract!

Ingredients

• 2 cups whole or low-fat milk, plus more for serving
• 1 cup quinoa, rinsed
• 3 tablespoons light-brown sugar, plus more for serving
• 1/8 teaspoon ground cinnamon, plus more for serving
• 1 cup (1/2 pint) fresh blueberries, plus more for serving

Directions

1. Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
2. Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries.

Jerk Chicken Salad

DescriptionTraditional Jamaican “jerk” is a blend of herbs and spices that often includes chilies, thyme, cinnamon, ginger, cloves, and garlic. It is typically rubbed onto meats before cooking. Look for jerk seasoning in the spice section of most supermarkets or make your own if you have time. The chicken can also be grilled outdoors.

Prep time: 20 minutes
Start to finish: 92minutes

Ingredients
1 1⁄2 pounds boneless, skinless chicken breasts
1 tablespoon jerk seasoning
2 tablespoons reduced-fat sour cream
1 tablespoon fresh lime juice
1 (1-pound) head romaine lettuce, chopped (8 cups)
1 large cucumber, peeled and sliced
2 large plum tomatoes, chopped
2 scallions, chopped
1⁄4 teaspoon salt


Instructions
Pound chicken breasts to an even 1⁄2" thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate in an airtight container for at least 1 hour.

Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook until cooked through, 4 to 5 minutes per side. Transfer to a cutting board, let rest for 5 minutes, then
cut into 1⁄2" thick slices.

While chicken is resting, in a large bowl combine sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Divide salad among 4 plates, top with chicken slices, and serve.

Nutritional Information:
230 calories
3.5 total fat (1 g sat)
8 g carbohydrate
42 g protein
3 g fiber
480 mg sodium

Chicken Cacciatore

Ingredients3/4 pound boneless, skinless chicken breast halves
1/4 teaspoon dried Italian seasoning
1/8 teaspoon garlic powder
1/2 cup chopped onions
1/2 cup chopped green peppers
1/2 cloves garlic, minced
1/2 can (7.5 ounces) diced tomatoes with
Italian herbs (with juice)
1/4 cup dry white or red wine or nonalcoholic white or red wine
1 cup halved or quartered mushrooms
Salt and ground black pepper
1 1/2 cups hot cooked whole-wheat pasta
Minced fresh parsley


Instructions
Coat a large no-stick skillet with no-stick spray. Warm the skillet over medium heat. Season both sides of the chicken with the Italian seasoning and garlic powder. Add to the skillet and cook over medium heat, turning once, for about 5 minutes, or until browned. Remove the chicken and set aside.

Add the onions, green peppers, and garlic to the skillet and sauté for 5 to 8 minutes, or until the onions are tender. Add the tomatoes (with juice), wine and mushrooms. Return the chicken to the skillet and bring to a boil. Reduce the heat, cover, and simmer for about 10 minutes, or until the chicken is no longer pink in the center.

If the sauce is too thin, transfer the chicken to a warm dish and set aside. Cook the sauce, uncovered, at a brisk simmer for about 5 minutes, or until thick. Season to taste with the salt and black pepper. Serve the chicken and sauce over the pasta. Sprinkle with the parsley.


VARIATIONS
Greek-Style Chicken
Replace the mushrooms with 1/2 cup halved artichoke hearts. Omit the pasta. Serve over cooked rice and sprinkle each serving with sliced ripe olives and feta cheese.
Meatballs Cacciatore
Omit the chicken. Instead, make meatballs using 1/2 pound extra-lean ground beef, 1/2 teaspoon dried Italian seasoning, 1/2 teaspoon salt, and 1/2 teaspoon ground black pepper. Make the tomato sauce as above; add the meatballs and simmer, covered, for about 20 minutes, or until the meatballs are cooked through.
Sausage Sandwiches
Omit the chicken. Instead, coat a large no-stick skillet with no-stick spray and cook 2 reduced-fat Italian sausages (4 ounces each) until well-browned; drain well, discarding all fat. Make the tomato sauce as above, omitting the mushrooms and adding 1/2 teaspoon dried Italian seasoning. Add the sausages and simmer, covered, for 10 minutes, or until cooked through. Cook, uncovered, until the sauce thickens to the desired consistency. Serve in warm crusty buns.

Nutritional Information:
420 calories
5.2 g fat mono
103 mg cholesterol
41.6 g carbohydrate
46.3 g protein
5.2 g fiber
325 mg sodium

Chicken and Black Bean Tacos

DescriptionSeasoned with a flavorful dry rub that’s put together with simple pantry basics, these soft tacos are tasty and easy to prepare. For other dry rub ideas, see page 11.

Prep time: 15 minutes
Start to finish: 15minutes

Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
11⁄2 tablespoons extra-virgin
olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas


Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.

Nutritional Information:
410 calories
10 total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium