Tag Archives: Recipe

Quinoa with Winter Squash and Carrot Stew

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Quinoa with Moroccan Winter Squash and Carrot Stew
Serving Size 261 g

Amount Per Serving
Calories 135	Calories from Fat 15
	% Daily Value
Total Fat 1.7g	3%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 179mg	7%
Total Carbohydrates 27.2g	9%
Dietary Fiber 4.6g	18%
Sugars 4.5g
Protein 4.7g

Vitamin A 232% Vitamin C 39% Iron 12% Calcium 6%

1 cup chopped onion
3 garlic cloves, chopped
2 teaspoons Hungarian sweet paprika
1/2 teaspoon ground black pepper
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon cayenne pepper
Pinch of saffron
1 cup water
1 14 1/2-ounce can diced tomatoes, drained
2 tablespoons fresh lemon juice
3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
2 cups 3/4-inch cubes peeled carrots

Quinoa

1 cup quinoa
1/2 cup finely chopped onion
1/4 cup finely chopped peeled carrot
2 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon turmeric
2 cups water
1/2 cup chopped fresh cilantro, divided
2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.

Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Quinoa with Grilled Zucchini, Garbanzo Beans and Cumin
Serving Size 236 g

Amount Per Serving
Calories 296	Calories from Fat 44
	% Daily Value
Total Fat 4.9g	8%
Saturated Fat 0.5g	3%
Cholesterol 0mg	0%
Sodium 28mg	1%
Total Carbohydrates 50.9g	17%
Dietary Fiber 12.2g	49%
Sugars 7.7g
Protein 14.8g

Vitamin A 12% Vitamin C 39% Iron 31% Calcium 10%

15-ounce can garbanzo beans (chickpeas), drained
3 tablespoons fresh lemon juice
2 garlic cloves, peeled
2 teaspoons cumin seeds
1 teaspoon turmeric, divided
1 teaspoon paprika
2 cups water
1 cup quinoa (about 6 ounces), rinsed well, drained
1 1/2 pounds medium zucchini (about 5), trimmed, quartered lengthwise
1 1/2 teaspoons ground cumin
4 green onions, thinly sliced
1/4 cup chopped fresh Italian parsley

Combine garbanzo beans, garlic and lemon juice in large bowl. Let marinate at least 15 minutes and up to 2 hours.

Heat PAM spray in medium saucepan over medium-high heat. Add cumin seeds, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika; stir about 1 minute. Add 2 cups water, quinoa, and coarse salt; bring to simmer, stirring occasionally. Reduce heat to medium-low. Cover and simmer until all water is absorbed, about 16 minutes.

Meanwhile, prepare barbecue (medium high heat). Place zucchini on rimmed baking sheet. Sprinkle with ground cumin, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika. Toss to coat evenly.

Place zucchini on grill; sprinkle generously pepper. Grill until tender and browned on all sides, 10 to 12 minutes. Transfer to work surface. Cut crosswise into 1/2-inch pieces. Add zucchini, green onions, and parsley, then garbanzo bean mixture to quinoa. Toss to blend. Season with pepper.

Diet Nutritional

Black Bean and Tomato Quinoa

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Black Bean and Tomato Quinoa
Serving Size 118 g

Amount Per Serving
Calories 271	Calories from Fat 19
	% Daily Value
Total Fat 2.1g	3%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 7mg	0%
Total Carbohydrates 49.5g	16%
Dietary Fiber 10.2g	41%
Sugars 2.7g
Protein 14.9g

Vitamin A 7% Vitamin C 12% Iron 21% Calcium 9%

2 teaspoons grated lime zest
2 tablespoons fresh lime juice
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro

Whisk together lime zest and juice, sugar, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and pepper to taste.

Diet Nutritional

Quinoa and Black Bean Salad

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Quinoa and Black Bean Salad
Serving Size 122 g

Amount Per Serving
Calories 302	Calories from Fat 56
	% Daily Value
Total Fat 6.2g	10%
Saturated Fat 0.9g	4%
Cholesterol 0mg	0%
Sodium 9mg	0%
Total Carbohydrates 50.0g	17%
Dietary Fiber 8.8g	35%
Sugars 2.2g
Protein 13.4g

Vitamin A 7% Vitamin C 27% Iron 20% Calcium 6%

1 1/2 cups quinoa
1 1/2 cups cooked black beans, rinsed if canned
1 1/2 tablespoons red-wine vinegar
1 1/2 cups cooked corn (cut from about 2 large ears)
3/4 cup finely chopped green bell pepper
2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
1/4 cup finely chopped fresh coriander

For dressing

5 tablespoons fresh lime juice, or to taste
1 1/4 teaspoons ground cumin, or to taste
2 tbs olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.

Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Diet Nutritional

Healthy Fresh Tomato Salsa

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Fresh Tomato Salsa
Serving Size 122 g

Amount Per Serving
Calories 34	Calories from Fat 12
	% Daily Value
Total Fat 1.3g	2%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 161mg	7%
Total Carbohydrates 5.3g	2%
Dietary Fiber 2.5g	10%
Sugars 2.0g
Protein 0.8g

Vitamin A 14% Vitamin C 19% Iron 2% Calcium 5%

2 large, red ripe tomatoes, peeled and seeded
1 garlic clove peeled
1 Anaheim green chili, seeded and cut into thirds
3 green onions, cleaned and cut into 1 inch pieces
4 oz canned chopped green chilies
1 to 3 whole jalapeños, deveined and seeded (Optional to taste)
1/4 cup fresh cilantro, chopped
1 teaspoon olive oil
1 Tablespoon lime juice
pepper to taste

Diet Nutritional

Smoky Corn Salsa

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Smoky Corn Salsa
Serving Size 184 g

Amount Per Serving
Calories 118	Calories from Fat 40
	% Daily Value
Total Fat 4.5g	7%
Saturated Fat 0.6g	3%
Cholesterol 0mg	0%
Sodium 134mg	6%
Total Carbohydrates 19.2g	6%
Dietary Fiber 4.2g	17%
Sugars 5.6g
Protein 3.5g

Vitamin A 53% Vitamin C 154% Iron 10% Calcium 5%

2 red bell peppers, quartered, seeded
3 ears of fresh corn, husked
1 bunch green onions, trimmed
2 tablespoons olive oil, divided
2 garlic cloves, minced
1 teaspoon ground cumin
2 tablespoons fresh lime juice
1 tablespoon bottled chipotle hot sauce
2/3 cup chopped fresh cilantro

Prepare barbecue (high heat). Brush bell peppers, corn, and green onions with some olive oil. Grill vegetables until well charred in spots, turning occasionally with tongs and removing pieces as they brown, 5 minutes for green onions, 10 to 15 minutes for bell peppers and corn. Cool slightly. Cut bell peppers and green onions into 1/3-inch pieces. Cut corn off cob.

Heat PAM spray in heavy small skillet over medium-high heat. Add garlic and cumin; sauté until garlic begins to sizzle but does not brown, about 30 seconds. Pour into large bowl; mix in lime juice and hot sauce. Mix in vegetables. Season to taste with pepper. Cool completely; mix in cilantro.

Diet Nutritional

MultiGrain Pasta with Salsa, Cabbage, and Green Beans

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Multi-Grain Pasta with Sicilian Salsa, Cabbage and Green Beans
Serving Size 136 g

Amount Per Serving
Calories 224	Calories from Fat 15
	% Daily Value
Total Fat 1.7g	3%
Saturated Fat 0.5g	3%
Cholesterol 1mg	0%
Sodium 165mg	7%
Total Carbohydrates 41g	14%
Dietary Fiber 8.0g	32%
Sugars 3.9g
Protein 11.2g

Vitamin A 14% Vitamin C 51% Iron 19% Calcium 6%

1/2 14.5-ounce package multi-grain spaghetti
3/4 cup coarsely chopped Italian parsley
3 tablespoons drained capers
3 anchovy fillets
3 garlic cloves, chopped, divided
6 cups thinly sliced savoy cabbage
1/2 12-ounce bag frozen green beans, thawed

Cook pasta in large pot of boiling water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.

Meanwhile, puree parsley, capers, anchovies, and 1/3 of chopped garlic in mini processor.

Heat PAM spray in large skillet over medium-high heat. Add cabbage; sauté until wilted, about 3 minutes. Add haricots verts and remaining garlic; toss 1 minute. Add pasta, and 2/3 cup pasta cooking liquid, then parsley mixture from processor. Toss until sauce coats pasta, adding more pasta cooking liquid if dry, about 2 minutes. Season with pepper. Serve.

Diet Nutritional

Zucchini and Corn Tacos

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Zucchini and Corn Tacos
Serving Size 222 g

Amount Per Serving
Calories 149	Calories from Fat 10
	% Daily Value
Total Fat 1.1g	2%
Saturated Fat 0g	0%
Cholesterol 0mg	0%
Sodium 67mg	3%
Total Carbohydrates 29.7g	10%
Dietary Fiber 6.8g	27%
Sugars 5.5g
Protein 8.3g

Vitamin A 15% Vitamin C 41% Iron 11% Calcium 6%

2 cups fresh white or yellow corn kernels
1 cup chopped white onion
3 cloves garlic, finely chopped
4 medium tomatoes, roughly chopped
3 medium zucchini, diced
1 cup canned black beans, rinsed and drained
1 tsp fresh oregano, finely chopped
1/4 teaspoon freshly ground black pepper
8 organic sprouted flourless corn tortillas
1/4 cup salsa
8 tsp un-salted Mozzarella, non-fat, Polly O Cheese

Heat PAM spray in a large skillet over high heat. Toast corn 5 minutes, stirring. Remove corn; set aside. Cook onion, stirring, until it caramelizes, 5 minutes. Add garlic; cook 1 to 2 minutes. Add tomatoes; cook 10 minutes. Add zucchini; cook until tender, 10 to 12 minutes. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 teaspoons salsa and 1 teaspoon cheese.

Diet Nutritional

Green Bean Salad with Radishes

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Green Bean Salad with Radishes
Serving Size 136 g

Amount Per Serving
Calories 103	Calories from Fat 61
	% Daily Value
Total Fat 6.8g	10%
Saturated Fat 2.1g	10%
Cholesterol 8mg	3%
Sodium 143mg	6%
Total Carbohydrates 8.8g	3%
Dietary Fiber 4.0g	16%
Sugars 2.1g
Protein 3.6g

Vitamin A 17% Vitamin C 33% Iron 7% Calcium 9%

1 1/2 pounds green beans, trimmed
8 radishes, sliced paper-thin
3 tablespoons aged Sherry
1 tablespoon Dijon mustard
1 tablespoon minced fresh chives
1/4 cup olive oil
3-ounce Feta cheese

Cook beans in large pot of boiling water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Add feta cheese to taste.

Diet Nutritional

Spinach Radish Slaw with Crispy Chiles

January 2, 2010 Derek Banas Leave a comment

Diet Nutritional Stats Spinach Radish Slaw with Crispy Chiles
Serving Size 284 g

Amount Per Serving
Calories 121	Calories from Fat 66
	% Daily Value
Total Fat 7.3g	11%
Saturated Fat 2.2g	11%
Cholesterol 8mg	3%
Sodium 286mg	12%
Total Carbohydrates 9.9g	3%
Dietary Fiber 5.3g	21%
Sugars 2.9g
Protein 6.9g

Vitamin A 320% Vitamin C 103% Iron 28% Calcium 24% 2 tablespoons Sherry wine vinegar 2 tablespoons apple cider vinegar 1 teaspoon Dijon mustard 3 tablespoons extra-virgin olive oil 6 dried chiles, minced 2/3 cup shelled raw pumpkin seeds 4 9-ounce bags spinach leaves 2 10-ounce bunches large red radishes, trimmed 2 ounces feta cheese, crumbled Whisk both vinegars and mustard in small bowl. Cover and refrigerate. Bring to room temperature before using. Cut chiles in half lengthwise; discard seeds. Using scissors, cut chiles crosswise into 1/4-inch strips. Spray PAM into a large skille; heat over medium-high heat. Add chiles and fry until beginning to crisp, about 45 seconds. Using slotted spoon, transfer to paper towels to drain. Add pumpkin seeds to same skillet and fry until golden brown and crisp, 1 to 2 minutes. Transfer to another set of paper towels to drain. Cool completely. Cut spinach crosswise into 1/4-inch-thick strips. Transfer to prepared large bowl. Using grating disk on processor, grate radishes. Place in strainer set over another bowl; drain 15 minutes. Place spinach, radishes, chiles, pumpkin seeds, and cheese in very large bowl. Toss with dressing. Season with pepper.

Diet Nutritional Stats Spinach Radish Slaw with Crispy Chiles