Quinoa with Butternut Squash and Lemon

Quinoa (pronounced keen-wah) is gluten free and a highly nutritious food from South America. Quinoa contains more protein than most grains and offers a more evenly balanced array of amino acids, the building blocks of protein, making quinoa an excellent protein source.

Ingredients
2 cups butternut squash, (about 10 oz.)
1 tsp. lemon juice
1 cup quinoa
1/4 cup chopped shallots
4 cloves garlic, minced
1 tsp. dried thyme                                                                              
2 1/2 cups vegetable broth
1 tsp. grated lemon peel
1-2 TBS. lemon juice
salt and freshly ground pepper, to taste
2 TBS. lightly toasted pine nuts (optional)
1 tsp. minced fresh chives (optional)

 Preparation
Preheat oven to 400F.

1. Cut the squash in half and scrape out the seeds and strings. Peel and cut into 1/2-inch cubes and toss   with 1 teaspoon of lemon juice.
2. Place cubes on a non-stick baking sheet, sprinkle with salt and pepper, and bake for 15 minutes, stirring halfway through.
3. Place quinoa in a fine-mesh strainer, rinse well and drain.
4. Heat a deep, non-stick pot. Add shallots and garlic and cook, stirring, until shallots soften slightly.
5. Add the quinoa and toast it until it has dried out and begins to exude a toasty aroma.
6. Add the squash along with thyme and vegetable broth. Reduce heat to low and cover. Cook, stirring once or twice, until all broth is absorbed, about 20 minutes.
7. Stir in the lemon peel and 1 tablespoon of lemon juice. Season to taste with salt and pepper, and add more lemon juice if needed.
8. Serve with toasted pine nuts and chives sprinkled on top.

 Nutrition Facts: 4 servings
Calories 240
Fat 5.7 gm
Protein 8.4 gm
Carbohydrates 41.2 gm
Sugar 1.7 gm
Fiber 5.2 gm
Cholesterol 0 mg
Sodium 291.8 mg

Garden Fresh Gazpacho

Keep your kitchen cool and your body fueled with antioxidants. Serve with warm, crusty bread or baked tortilla chips for a light meal that tastes like a garden in your bowl.

Serves 8

Ingredients
2 stalks celery
1 large cucumber
1 brown onion
1 red pepper
1 yellow pepper
1 large carrot
12 large plum tomatoes
3 cups low sodium tomato juice or strained pureed tomatoes
2 TBS. red wine vinegar
2 TBS. extra virgin olive oil
salt and freshly ground black pepper, to taste
1 medium avocado

Preparation
1.  Wash and dry all vegetables.
2.  Dice vegetables into small-medium sized cubes and put into a large bowl.
3.  Add 2 ½ cups tomato juice, red wine vinegar, olive oil, salt and pepper.
4.  Refrigerate over night to let the flavors mingle.
5.  Place half of the mixture into a food processor or blender and puree to desired consistency.  If too thick, add more tomato juice.
6.  Put a ladle of pureed soup into a bowl and top with a ladle of the diced, chunky mixture.
7.  Top the gazpacho with thinly sliced or diced avocado.
8.  Serve with warm, crusty bread or baked tortilla chips.

Nutrition Facts
Calories  120
Fat  6 gm
Protein  3 gm
Carbohydrates  17 gm
Fiber  4 gm

Scrumptious Blueberry Bran Muffins

From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they become a balanced, energy-producing breakfast.

Makes 12 muffins

Ingredients
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ tsp vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
½ cup chopped walnuts
1 cup blueberries

Preparation

1. Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners.
2. Mix together wheat bran and milk, let stand for 10 minutes.In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.
3. Beat in bran mixture. Stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries and walnuts. Scoop into muffin cups.
4. Bake in preheated oven for 15-20 minutes, or until tops spring back when lightly tapped.

Nutrition Facts
Calories 156
Fat 4.3 gm
Sodium 224 mg
Fiber 4.6 gm
Protein 4.5 gm

Winter Roasted Veggies

Roasting veggies in the oven brings out a sweetness that you just don’t get when steaming or sauteeing. They not only taste fantastic, but the recipe could not be easier!

Serves 4

Ingredients:
2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled and cut into 2” wedges
8 cloves garlic, peeled
1 tablespoon chopped fresh rosemary or 1 tsp. dried rosemary, crushed
1/4 teaspoon coarsely ground black pepper
1/4 teaspoon salt (optional)
Olive oil spray

Preparation:

1. In a large bowl, combine all ingredients and coat lightly with olive oil spray. Use hands to mix ingredients so they are coated evenly.
2. In large shallow roasting pan or jelly-roll pan, spread vegetables evenly.
3. Roast at 425°F for 30-40 minutes (stir at 15 minutes) or until veggies are crispy, but tender inside.

Nutrition Facts:
Calories: 170
Fat: 1 gm
Carbohydrates: 37gm
Dietary Fiber: 8 gm
Sodium: 340mg
Protein: 4gm

Moroccan Chicken Stew

What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber.

This Moroccan Chicken Stew recipe is very flavorful and pretty fast and easy when you do the prep prior to cooking. This stew is a meal by itself accompanied by a side salad.

Serves 6

Ingredients:
Olive or canola oil spray
1 TBS olive or canola oil
1 large onion, chopped
1 lb. boneless, skinless chicken breasts cut into 1-by-¼ inch strips
½ tsp cayenne pepper, or to taste
2 tsp ground cumin
¼ tsp turmeric
½ tsp salt
½ tsp freshly ground pepper
1 large yam, peeled and cut into ½-inch cubes
2 – 3 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
¾ cup tomato puree
4 cups canned chicken broth
½ cup whole-wheat couscous
1/3 cup fresh parsley, chopped

Preparation:

1. Rinse, dry, and chop all ingredients and set aside.
2. Spray a large pot lightly with olive or canola oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
3. Increase heat to moderately high. Add chicken and spices. Stir and cook for 2 minutes.
4. Add yam, zucchini, tomato puree and chicken broth to pot. Bring soup to a boil. Reduce heat and simmer, stirring occasionally, until vegetables are tender, but not mushy, about 8-10 minutes.
5. Add couscous to soup. Simmer for 4-5 minutes, stirring occasionally. Remove pot from heat. Let soup stand, covered, for 2 minutes. Serve in individual bowls and top with chopped parsley.

Nutrition Facts:
Calories: 250
Fat: 4g
Sodium: 670mg
Carbohydrates: 30g
Dietary fiber: 5g
Protein: 23g

Grilled Salmon Over Savory Lentils

This recipe is a perfect example of a very heart-healthy meal. Enjoy with a side salad or grilled veggies and a glass of wine. Buon Appetito!

Ingredients:
16 oz. salmon
1 cup brown lentils
1 carrot
1 celery stalk
1 small onion
2 cups water or chicken broth
1 medium tomato
Fresh basil
Salt
Pepper
Olive oil

Preparation:

1. In a small pot, sauté onion, carrots, and celery in 1 tsp. olive oil for 2 minutes.
2. Add lentils and stir. Add water or broth and season to taste with salt and pepper.
3. Bring to a boil and then simmer for 15-20 minutes until most of the liquid has been absorbed and lentils are soft. Set aside.
4. Season the salmon on both sides with salt and pepper. Grill or sauté both sides until done, but not overcooked (7–8 minutes).
5. While the salmon is on the grill: chop the tomato into small pieces, add chopped basil, salt and a little olive oil. This can be sautéed until warm or served at room temperature.
6. To plate: form a mound of lentils on the bottom, add the salmon on top, and put the chopped tomato/basil mixture on the salmon.
7. Optional: garnish the dish by topping with: toasted pine nuts, sliced olives, spinach, asparagus, etc.

Makes 4 servings

Nutrition Facts:
Calories: 398
Fat: 10g
Carbohydrates: 39g
Fiber: 8g
Sodium: 665mg
Protein: 39g