Butternut Squash and Quinoa Stew

It is finally cold enough to eat soup here without sweating, which I am excited about :-). I even bought my first butternut squash to try this one out. The soup came together so quickly and was healthy and delicious. The picture is actually from my leftovers for lunch the next day when it tasted even better! (and you could easily leave the chicken out and it would still be tasty)

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 medium yellow onion, finely chopped
1 1/2 teaspoon dried oregano
4 cloves garlic, finely minced
4 cups low-sodium chicken broth
1 1/2 pounds boneless, skinless chicken thighs or chicken breasts (I used 1 can chicken breast and added it when adding tomatoes, etc)
1 can (14-oz) petite or regular diced tomatoes
3 cups chopped butternut squash (about 1 medium squash, peeled and seeded)
2/3 cup uncooked quinoa
1/2 teaspoon salt
1/2 teaspoon black pepper
1-2 cups chopped fresh spinach

DIRECTIONS:
In a large 4 quart pot heat the olive oil until hot. Add the chopped onions, oregano, and garlic. Saute for 5-7 minutes, stirring often, until the onion is softened. Add the broth and bring to a boil. Add the chicken and boil until the chicken is cooked, 7-9 minutes. Remove the chicken to a plate.

Add the tomatoes, butternut squash, and quinoa. Simmer for 15 minutes until the squash is tender and quinoa is cooked. If desired, scoop out some of the squash, mash it and return it to the pot. Shred the cooked chicken and return to the pot. Add the salt and pepper, adding more salt to taste, if needed. Stir in the spinach. Cook 1-2 minutes until the spinach is wilted. Serve warm.

*In the whole batch of soup there is only 1250 calories by my best calculations, and it makes a ton!

Sausage and Spinach Rice Bowls

I found this meal idea on Fabulously Delicious. It was easy, fast and super tasty. I ate it for I think 4 meals as leftovers over the next few days and still loved it! Sometimes I topped it with some shredded cheese too, which made it even better. Next time I want to try it with quinoa...I think it would be fab!

Ingredients:
1 1/2 cups cooked rice (I brown rice, but I think I'll use quinoa next time)
1 tsp. olive oil
1 lb. hot Italian turkey sausage links, casings removed
1/2 onion, chopped
5 cloves garlic, minced
1 4-oz can sliced mushrooms
(I added 1 14 oz can of artichokes, drained)
1/2 cup chopped roasted red bell peppers (jarred or fresh)
1 1/2 cups chopped fresh spinach

Directions:
In a large skillet, heat olive oil over medium heat. Add sausage and onion; cook, stirring to crumble sausage, until sausage is cooked through and onion is tender. Stir in garlic; cook 2 minutes more. Add mushrooms and peppers, stir to combine, then add spinach. Cook until spinach is just wilted. Stir in rice, mix well to combine and continue cooking until heated through.

Broccoli & Cheese Quinoa Casserole

I added this recipe to our menu for the week the instant I saw it on Fabulously Delicious! I LOVE cheesy, broccoli dishes and we haven't had anything like that in awhile since we have been trying to eat healthier. But guess what?! This one isn't bad for you and it is still cheesy and delicious!!! So definitely try it, you will be glad you did!

Ingredients:
One 10 oz can condensed Cream of Broccoli or Mushroom soup (I used 98% FF)
1/3 cup reduced fat mayonnaise
2 tablespoons milk
1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)
1/2 teaspoon Splenda
1/4 teaspoon black pepper
Dash freshly grated nutmeg
(I added 1 medium onion diced and browned in a dash of olive oil)
(I aso added one can of chicken)
2 cups cooked broccoli
1 1/2 cups COOKED quinoa (3/4 c quinoa and 1 1/2 c water to cook it)

Directions:
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.

Per Serving: Calories 199, Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

*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. 

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

Quinoa Salad with Zucchini, Arugula, Tomatoes and Mint Vinaigrette

While looking for new yummy quinoa recipes I came across the blog Authentic Suburban Gourmet and saw this yummy one. It looked delicious and incorporated lots of things I love, plus some new elements I was excited to try (raw zucchini, mint). I made it at the beginning of the week and ate it all week long for lunches. I just kept the arugula separate and mixed it in when I was ready to eat. It was amazingly fresh and light, yet so filling as well. Definitely a perfect combination of flavors for summer!

Salad
1 C. Quinoa
2 C. Chicken Stock (I had made a big batch with just water, and it was fine)
½ t. Salt
2 Medium Zucchini, one inch julienne slices
2 C. Tomatoes, small orange or cherry, halved
2 C. Arugula
½ C. Pine nuts, dry roasted or toasted
¼ C. Cilantro
Salt and Pepper to taste

In a medium sauce pan, add the quinoa and chicken stock plus ½ t. of salt. Quickly stir and bring the mixture to a boil. After it boils, reduce the heat to simmer and cover with a lid for about 10 minutes. Check and stir the quinoa. If liquid remains, check every 2 to 3 minutes until liquid has evaporated. Set aside to cool.
Once the quinoa is cooled, add to a large bowl to assemble the salad. Add the zucchini, tomatoes, pine nuts and cilantro. Toss gently and add the vinaigrette and toss again to combine. Right before serving, toss in the Arugula. Taste and then season with additional salt and pepper as desired.

Mint Vinaigrette
1 C. Fresh mint leaves, lightly packed
3 T. Red wine vinegar
2 t. Dijon mustard
2 Garlic cloves, minced
½ t. Sugar
½ t. Salt
8 Grinds pepper
½ C. Olive Oil

Add all of the above ingredients to a food processor. Pulse until well combined. Taste and adjust salt and pepper to your desired taste level. Set aside to strengthen the flavors for about one hour.

Calories...I divided it into 6 servings, which per my calculations would make it about 315 calories per serving

Mini Ham & Cheese Quinoa Cups

I found these little guys on Iowa Girl Eats and fell in love. They are just so cute...and sounded yummy and good for you at the same time. I left the ham out when I made mine this time, but I'm sure the salty ham is a nice addition to the flavors in the little quiches. These have been great to have on hand for breakfast for me, just heat some up and I'm ready to go! Plus, as she mentions, you could try any variety of ingredient combinations!

Makes 28 mini cups
Ingredients:
2 cups cooked quinoa (about 3/4 cup uncooked)
2 eggs
2 egg whites
1 cup zucchini, shredded
1 cup shredded sharp cheddar cheese
1/2 cup diced ham (I left out this time)
1/4 cup parsley, chopped
2 Tablespoons parmesan cheese
2 green onions, sliced
salt & pepper

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

Quinoa Mac n' Cheese Casserole

I added the 'casserole' to the name because you bake it and it's not quite as creamy as typical mac n' cheese BUT it IS delicious! I made this for myself to have on hand for lunches one week after seeing a link to it on The Daily Dish. The recipe originally comes from Monica Nelson Fitness and I really loved it. It is filling and savory and perfect for lunch. I love having something yummy in the fridge ready for me at lunch time when I am super hungry!

Ingredients:
* 2 tsp olive oil
* 1 med. leek white and pale green parts halved and sliced (1 cup)(I used green onions)
* 1/2 cup diced tomato, or red/green pepper
* 1 1/2 cups quinoa, rinsed and drained
* good pinch of salt
* a few grinds of seasoning salt
* 2 cloves garlic, minced
* 2 large eggs
* 1 cup soy milk, non-fat milk, or milk of choice
* 1 1/2 cups grated Cheddar cheese, more for sprinkling
* Optional- Crushed Red Pepper, Panko Bread crumbs for topping
* Toppings (optional)- salsa, hot sauce, sour cream, scallions

Directions:
1. Heat oil in med. saucepan over med. heat. Add leek and tomatoes (or bell peppers-or any veggies you want really); cover and cook 5 mins or until tender. Stir in quinoa and garlic, and cook, uncovered, 3-4 mins, or until grains start to turn opaque. (They will not fully be cooked yet.)
2. Add 3 cups water and season with salt and the Seasoning Salt (I used Goya). Cover and reduce heat to med-low and simmer 5-10 more, or until most liquid has been absorbed. Remove from heat and let stand 5 mins.
3. Preheat oven to 350 F. Coat 13x9 inch dish with cooking spray. Whisk together eggs and milk in large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of the cheese melt. Transfer to prepared baking dish and if using Panko Crumbs or Bread crumbs add now and bake 30-35 mins, (or until browned around edges.)
4. Now you can toss with many toppings, some ideas: salsa, scallions, sour cream, and hot sauce! I serve with a side of steamed broccoli or a salad and a nice slice of good hearty bread.
*divided into 6 servings, it is 339 calories per serving*

Quinoa Breakfast Idea

Yes, I'm obsessed with quinoa! I have been using it instead of rice for nearly everything and then saw this idea on Tickle My Palate. It is a perfect breakfast for these chilly mornings...like gluten free oatmeal! Top it how you like, but this is what I used.

quinoa cooked per package directions

a bit of milk

a drizzle of agave nectar or honey

Dried cranberries

nuts (I used a mixture from a trail mix I had on hand)


Update: I did a calorie count today and came up with this...
for 1/2 c quinoa, 1 T agave, 1/4 c trail mix and 1/4 c 1% milk, 405 total calories

Quinoa and Grilled Corn Salad with Cilantro Vinaigrette

I have tried a couple recipes lately that I was disappointed in, which is never fun. You feel like you have wasted time and money on the ingredients, not to mention not getting to enjoy a yummy dinner! Well, this was just the change I needed to get me wanting cook again. I saw this recipe on The Sister's Cafe and couldn't wait to try it. It is perfect for lunch with girlfriends and for dinner too (I grilled some chicken to go with it for dinner). I will definitely be making it again soon and I loved my addition of the black beans because it made it a little more filling. SOOO good!!!

Ingredients:
2 cups of cooked Quinoa, rinsed and cooked according to package directions
5 ears of corn, husk removed, brush with olive oil and grilled, remove corn with sharp knife (I put under broiler in oven for a bit)
2 avocados, diced and sprinkled with lemon juice to prevent browning
2 cups tomatoes, red and yellow cherry variety or equivalent
1 small red onion, finely diced (I'll just use 1/2 next time)
¾ cups feta cheese, crumbled
1 ½ cups english cucumber, skin on and chopped small dice
(I added one can black beans, rinsed and drained)
2 TB of chopped fresh cilantro leaves
Add to a large bowl and refrigerate until ready to use.

Cilantro Vinaigrette
6 T. Olive oil
2 T. Sherry vinegar
1 tsp. Garlic powder
2 T. Fresh cilantro, minced
½ tsp. Salt
10 Grinds of fresh ground pepper
Add all of the above ingredients in a small glass jar with a lid. Shake really well. Taste and adjust seasoning as you desire.
When ready to serve salad, add the dressing and gently toss.

Quinoa Black Bean Salad

This recipe comes from Our Recipe Box and made for some delicious lunches for me last week! A couple days I ate it plain and one day I melted some cheese on top...it was delicious both ways. I like to have something healthy and tasty ready to eat at lunch time and this was a perfect solution!

Ingredients:
1 cup Quinoa, rinsed
2 cups water (I used chicken broth)
1-2 Limes
Cilantro
Olive Oil
Salt

Lettuce or Spinach
Avocado, diced
Red or Green Peppers, diced
Tomatoes, diced
Black Beans, rinsed

Directions:
Rinse quinoa well under cold, running water. You'll need a fine, mesh strainer for this or you can place a paper towel in a colander. Quinoa has to be rinsed because it has this funny taste/scent if you don't. (the quinoa I use comes rinsed already so I skipped this step)
Pour rinsed quinoa into 2 cups of boiling water and turn down the heat to medium. Cook for about 10 minutes and then turn off the heat and let it sit. When you turn off the heat it might look oatmeally, but give it 15+ minutes and it will become light and fluffy. Transfer quinoa to a large salad bowl.
Chop cilantro and throw into quinoa. Squeeze fresh lime into quinoa mixture. Add salt and olive oil to taste.
The rest of the ingredients can be thrown into the quinoa, according to personal preference. (I added 1 red pepper, tomatoes, ` can black beans and avocado)

Beef, Potato and Quinoa Soup

picture and recipe from Skinny Taste

This soup was deliciously different and healthy too. It was filling and super easy to make. Definitely a keeper!!! (my picture did not do it justice and I didn't want it to deter people from trying it!)

Ingredients:
2 tsp olive oil
6-7 scallions, chopped
2 cloves garlic, minced
1 tomato, diced
1 tsp cumin
1/2 tsp Badia Sazon with Annato (I used some paprika and chili powder)
1/2 lb beef, cubed into small bite size pieces (I used beef tenderloin)
5 cups water
beef bullion
1 carrot, peeled and sliced
2 tbsp yellow bell pepper, diced
2 medium potatoes, peeled and cubed
1 cup cooked quinoa
6 tbsp fresh chopped cilantro
salt and pepper to taste

Directions:
Saute oil in a large pot, add scallions and garlic and sauté until soft over medium heat, about 3 minutes. Add tomato, cumin, sazon with achiote, 1/4 cup cilantro and cook another 2 minutes. Add beef, water, bullion, carrot, bell pepper, salt and bring to a boil. Cover and simmer on low about 1-1/2 hours, until meat is tender.
Add potato and cooked quinoa and cook an additional 25 minutes. Add remaining chopped cilantro and serve.