Recipes to keep you on track

On today’s dishing I talked about some recipes to help you have full flavor minus empty calories.
Quinoa with Latin Flavors
From EatingWell: December 2005/January 2006
Makes: 6 servings, 2/3 cup each

Active Time: 30 minutes

Total Time: 45 minutesINGREDIENTS
1 cup quinoa, (see Note)
2 teaspoons canola oil
1 medium onion, chopped
1 4-ounce can chopped green chiles
2 cloves garlic, minced
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1/4 cup pepitas, toasted (see Note)
3/4 cup coarsely chopped fresh cilantro
1/2 cup chopped scallions
2 tablespoons lime juice
1/4 teaspoon salt
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Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.
Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas’ diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa’s natural, bitter protective coating.
Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets.
To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Per serving: 170 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 7 g protein; 3 g fiber; 330 mg sodium; 355 mg potassium.

Nutrition Bonus: Magnesium (23% daily value), Vitamin C (20% dv), folate (19% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 fat

Pea, Feta, and Crispy Prosciutto Salad
Hands-On Time 10 minutes Total Time 15 minutes
Serves 4
2 thin slices prosciutto (2 ounces) kosher salt and black pepper 1 1/2 pounds fresh peas in the pod, shelled (about 2 cups), or 2 cups frozen peas 2 tablespoons olive oil 2 ounces Feta, crumbled (1⁄2 cup) 2 scallions, thinly sliced
Heat oven to 450° F. Place the prosciutto in a single layer on a rimmed baking sheet and bake until beginning to darken, 10 to 12 minutes. Let cool (the prosciutto will crisp as it cools), then crumble.
Meanwhile, bring a large saucepan of salted water to a boil. Add the peas and cook until tender, 5 to 7 minutes (1 to 2 minutes if frozen). Drain and rinse under cold water to cool.
In a large bowl, toss the peas with the oil, Feta, scallions, prosciutto, and ¼ teaspoon each salt and pepper.
Per Serving
Calories 188
Fat 12 g
Sat Fat 4 g
Cholesterol 24 mg
Sodium 805 mg
Protein 10 g
Carbohydrate 13 g
Sugar 5 g
Fiber 4 g
Iron 2 mg
Calcium 94 mg

Skinny Bruschetta Chicken
3 or 4 chicken breasts
4 or 5 small tomatoes, chopped
1 clove garlic, minced
1/2 small red onion, chopped
1 tsp. olive oil
1 tsp. balsamic vinegar
1/8. tsp sea salt
Handful basil, chopped
1. Preheat oven to 375 degrees F (if you choose to bake your chicken rather than grill). Sprinkle some salt and pepper over top, cover and bake for about 35 to 40 minutes (depending on the size of your breasts) until juices run clear.
2. Meanwhile, combine chopped tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt and basil in a bowl. Refrigerate until chicken is ready to be served and spoon over top of the chicken.
Serving Size: 1 chicken breast + 1/3 cup bruschetta • Calories: 176 • Fat: 4.3 g • Carbs: 8.1 g • Fiber: 2.3 g • Protein: 27.6 g • WW Points+: 4 pts

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Happy healthy eating!

The Duchess

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