Monday, March 29, 2010

Clean quinoa and cheesy quiche

Say that one three times fast! Both of these recipes are from Clean Eating Magazine, which I had perused just before making my meal plan and shopping list for the week. I chose them for several reasons:

1. They are both meatless, which I try to do on Mondays, yet contain satisfying amounts of protein
2. Both call for dried oregano, which I hoped meant they would complement each other
3. They are both based on things the little guy likes, so I was planning on him gobbling them up

They were enjoyable, and I can see myself making them again. I could eat the quiches at every meal and twice on Sundays, but The H liked the quinoa better. It would make an excellent side dish to balsamic-marinated, grilled chicken. I will add more peas next time. The little guy only wanted the cheese from the top of his quiche, and spit out any broccoli we tried to hide underneath. You can't win 'em all.

Quinoa Sopa Seca
from Clean Eating Magazine, March/April 2009, Vol. 2 Issue 2
serves 6

1 Tbsp olive oil
3 green onions, sliced
1 red bell pepper, diced
1 tsp dried oregano
1 clove garlic, minced
1 cup quinoa
Pinch of sea salt
1/2 cup frozen peas, thawed
1/2 cup tomatoes, seeded and chopped (I used 1/2 cup salt-free diced tomatoes in juice)

In a medium saucepan with a lid, warm the oil over medium-high heat. Add the onions and bell pepper and cook, stirring, until soft, about 5 minutes. Add oregano and garlic and cook for 30 seconds. Stir in the quinoa (rinse it first if yours is not pre-rinsed, to remove the bitter saponin coating), then pour in 2 cups of water and the salt. Bring to a boil and reduce heat; cover and simmer until liquid is absorbed and the quinoa grains show opaque lines around their edges (this is the germ splitting apart), about 12 minutes. Turn off the heat and stir in the thawed peas and tomatoes. Cover pan again and let stand until heated through, about 5 minutes. Keep warm until ready to serve.

Nutrition information per 1/2 cup serving:
Calories - 150
Fat - 4g
Carbs - 23g
Fiber - 4g
Sugars - 2g
Protein - 5g
Sodium - 55mg
Cholesterol - 0mg

Crustless Broccoli & Cheese Mini Quiches
from Clean Eating Magazine, March/April 2009, Vol. 2 Issue 2
serves 5

Olive oil cooking spray
1 tsp olive oil
1 1/2 cups broccoli, chopped
2/3 cup low-fat shredded cheddar cheese, divided
1 cup low-fat Greek yogurt
2 Tbsp low-fat milk
1 whole large egg
1 tsp dried oregano
1/4 tsp sea salt
Fresh ground black pepper, to taste

1. Preheat oven to 350* and spray 10 cups of a muffin pan with cooking spray (don't try to stretch this recipe into 12 cups unless you increase the egg mixture by more than just one egg white).

2. Heat oil in a medium skillet. Add broccoli and saute for 5 minutes (or use frozen broccoli, thawed in the microwave, and skip this part altogether, eliminating the oil as well). Distribute broccoli evenly among the prepared muffin cups, then distribute half of the cheese on top.

3. In a medium bowl, whisk the yogurt, milk, egg, and seasonings. Distribute evenly over broccoli and cheese. Top with remaining cheese and bake 20-25 minutes, until quiches are set and lightly browned around the edges. Let cool 5 minutes and serve, or cool and refrigerate until ready to eat.

Nutrition information for 2 quiches:
Calories - 100
Fat - 3.5g
Carbs - 6g
Fiber - 2g
Sugars - 1g
Protein - 11g
Sodium - 240mg
Cholesterol - 40mg

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