Wednesday, July 24, 2013

Quinoa Parmesan


Life has been a bit crazy in my world lately.  Between summer travels and volunteer obligations my free time has been nonexistent. For many people (including myself) when life gets busy healthy eating habits are the first things to go.  If you are an avid follower of this blog you might of noticed I have been blogging less - meaning I have spent far too little time in the kitchen.

How can you stay on track with healthy eating habits when life gets crazy?  First and foremost the most important thing is to PLAN AHEAD.  A quote that I love to share is "If you fail to plan you plan to fail".  Meal planning can include making a schedule in advance for the entire week or simply thinking at least three hours in advance of what you will eat for the upcoming meal.  If you know that you are going to have a hectic day with little time to eat you might consider taking snacks or non-perishable meals with you.

Today's recipe is an example of how I planned ahead and made lunches for a few days in advance.  This quinoa parmesan recipe produces 6 servings.  Given I am the only family home this week I knew in advance I would have ample leftovers.  Perfect!


At 360FN we have prepared several recipes with quinoa such as Spinach Quinoa Taquitos and Quinoa Sliders.  Quinoa is considered to be a grain, however unlike most grains offers a high amount of protein per serving.  In addition to protein quinoa is rich in iron, phosphorus, and potassium.   Quinoa can be included in casseroles, salads, made into burgers, and many other healthy dishes.  How have you included quinoa in your meals?


Most importantly regardless of how busy my life gets I still hope to keep blogging!

Enjoy!
Your family's dietitian,
Kristen Smith






Quinoa Parmesan

by Kristen Smith

Prep Time: 10 minutes

Cook Time: 30-40 minutes

Keywords: entree

Ingredients (6 servings)

  • 1 cup quinoa, uncooked
  • 2 cups water
  • ¼ cup Parmesan cheese
  • ¼ cup low fat mozzarella cheese + 6 tablespoons
  • 1/4 cup + 2 tablespoons low fat plain Greek yogurt
  • ½ cup chopped spinach, raw
  • 2 large eggs + 2 egg whites (or 3 whole eggs)
  • ¼ teaspoon black pepper
  • 1/8 teaspoon salt (may need additional salt)
  • 1 tablespoon Italian seasoning
  • 1/8 teaspoon onion powder
  • 2 tablespoons flour
  • non-sick cooking spray
  • 4 tablespoons pizza sauce
  • Optional: fresh basil

Instructions

1. Cook 1 cup quinoa in 2 cups water as per package directions

2. Pre-heat oven to 375 degrees Fahrenheit

3. Mix quinoa, Parmesan cheese, mozzarella cheese (1/4 cup), spinach, eggs, pepper, salt, Italian seasoning, and onion powder. If mixture is a bit runny add the flour.

4. Spray medium skillet with non-stick cooking spray, bring to medium heat, spoon 1/6 of mixture onto skillet in shaper of burger (repeat 5 times)

5. Cook on medium heat for about 10 minutes or until browned, flip and cook additional 3-6 minutes (try not to overcook as still need to go in over)

6. Remove from skillet and place on cooking sheet, spread about ½ tablespoon on top of quinoa, top with 1 tablespoon cheese (repeat for remainder of quinoa patties)

7. Place in over and bake at 350 degrees Fahrenheit for about 5 minutes or until cheese is melted

Nutrition:

Servings: 6 • Serving Size: 1 patty • Calories: 199.1 kcal • Protein: 13.8 g • Sodium: 321.4 mg • Carbs: 22.9 g • Fat: 5.8 g • Fiber: 2.2 • Sugars: 2.8 g

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1 comment:

  1. These look really delicious, simple and packed with nutritious goodies! Just my kinda recipe! I work with quinoa a lot because it is such a nutrient powerhouse, so easy to prepare and so very versatile. Definitely pinning this recipe ASAP to share with others!

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