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!
Most importantly regardless of how busy my life gets I still hope to keep blogging!
Your family's dietitian,
Prep Time: 10 minutes
Cook Time: 30-40 minutes
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
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 meltedNutrition:
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