Quinoa With Mango And Curried Yogurt

Total Time: 50 mins Preparation Time: 20 mins Cook Time: 30 mins

Ingredients

• 1/3 cup plain yogurt
• 1 tablespoon fresh lime juice
• 2 teaspoons curry powder
• 1 teaspoon finely grated peeled fresh ginger
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons vegetable oil or 2 tablespoons peanut oil
• 1 1/3 cups quinoa (7 1/2 ounce)
• 1 lb firm-ripe mango, peeled, pitted, and cut into 1/2-inch chunks (2 cups)
• 1 red bell pepper, cut into 1/4-inch dice
• 1 fresh jalapeno chile, minced and seeded (if desired for less heat)
• 1/3 cup chopped fresh mint
• 1/2 cup dry roasted salted peanut, chopped (2 1/2 ounces)

Recipe

• 1 whisk together yogurt, lime juice, curry powder, ginger, salt, and pepper in a large bowl. add oil in a slow stream, whisking until combined.
• 2 rinse quinoa in a bowl using 5 changes of water, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large sieve after each rinsing).
• 3 cook quinoa in a 4- to 5-quart pot ofboiling salted water 10 minutes. drain in a large sieve and rinse under cold running water.
• 4 set sieve with quinoa over a saucepan containing 1 1/2 inches boiling water (sieve should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, 10 to 12 minutes. toss quinoa with curried yogurt and remaining ingredients in a large bowl. serve warm or at room temperature.

Low-fat Roasted Vegetable Stock

Total Time: 1 hr 30 mins Preparation Time: 30 mins Cook Time: 1 hr

Ingredients

• 1 large onion, cut into eighths
• 1 large leek, part only, cut in half lengthwise, rinsed well between the layers, and cut into 2 inch pieces
• 4 celery ribs, cut into 2 inch pieces
• 2 medium carrots, cut into 2 inch pieces
• 1 medium parsnip, cut into 2 inch pieces
• 1/4 lb fresh fennel bulb, tall stalks and leaves discarded, bulb cut into 2 inch pieces
• 1 lb fresh plum tomato, cut into quarters
• 2 tablespoons olive oil
• salt, to taste
• 1 bunch fresh parsley, rinsed
• 4 quarts cold water

Recipe

• 1 preheat oven to 450°.
• 2 place the vegetables in a large roasting pan; pour the olive oil over them, add the salt, and use a spatula to toss well to combine.
• 3 place pan on the top shelf in the oven and roast until the vegetables are just beginning to turn brown, about 30 minutes.
• 4 transfer roasted vegetables to a large stockpot; add in the parsley and water; place over high heat.
• 5 when the water boils, decrease heat to medium-low, cover the pot, and simmer for 1 hour.
• 6 remove from heat, let stand and cool to room temperature.
• 7 strain the broth through a large sieve or colander into a bowl or plastic container; use a wooden spoon to press the vegetables against the sieve to extract as much of the broth as possible.
• 8 place the container in the refrigerator until thoroughly chilled and the fat has hardened on the surface of the broth, at least 8 hours or preferably overnight.
• 9 use a slotted metal spoon or spatula to remove all the fat.
• 10 divide the broth into two or three smaller containers and refrigerate or freeze.
• 11 will keep in refrigerator for up to 5 days; keeps in freezer for up to 3 months.

Low-fat Spanish Chicken And Rice Casserole

Total Time: 1 hr 10 mins Preparation Time: 20 mins Cook Time: 50 mins

Ingredients

• Servings: 6
• 1 1/4 cups arborio rice or 1 1/4 cups another short-grain rice
• 1 small onion, chopped
• 1 tablespoon extra virgin olive oil
• 1 (14 1/2 ounce) can stewed tomatoes
• 1 1/4 cups low-sodium chicken stock
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/4 teaspoon fresh ground pepper
• 1 (7 ounce) jar roasted red peppers, drained and chopped
• 2 medium boneless skinless chicken breasts, about 1 1/4 lbs.,cut in 1 in. pieces
• 1 bay leaf
• 1/2 cup frozen green pea

Recipe

• 1 preheat the oven to 375 degrees.
• 2 in a 2-quart casserole, combine the rice, onion, and oil.
• 3 add the tomatoes, one cup of the broth, the paprika, oregano, ground pepper, roasted peppers, and chicken, and stir.
• 4 cover the casserole and bake 30 minutes.
• 5 stir in the peas and add an additional 1/4 cup broth, if needed, to keep the rice from sticking.
• 6 bake until the chicken is cooked through, 15 to 20 minutes.
• 7 remove the bay leaf and serve.

Great Peanut Butter Cookies

Total Time: 18 mins Preparation Time: 10 mins Cook Time: 8 mins

Ingredients

• 1/2 cup crisco shortening (plain)
• 1/2 cup butter, room temperature (no substitutions)
• 1 cup crunchy peanut butter or 1 cup smooth peanut butter
• 1 cup sugar
• 1 cup light brown sugar, firmly packed
• 2 eggs
• 2 1/2 cups all-purpose flour
• 1 teaspoon baking powder
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon salt
• 1/2 cup miniature chocolate chip (optional)
• 1/2 cup very finely chopped peanuts (preferably roasted) (optional)

Recipe

• 1 set regular oven at 375°f or (preferably convection oven set at 350°f).
• 2 lightly grease a cookie sheet.
• 3 in a bowl, cream shortening, butter, peanut butter, and both sugars with an electric mixture until mixed; add in eggs, beat until light and fluffy.
• 4 in another bowl, mix together the flour, baking powder, baking soda and salt; stir/mix into the creamed mixture, mix until well combined.
• 5 at this point, the chocolate chips or chopped peanuts may be added (if using).
• 6 refrigerate for half an hour.
• 7 remove from fridge; roll into 1-1/2-inch balls and place on a cookie sheet.
• 8 flatten each ball with a fork, making a criss-cross pattern.
• 9 bake for about 8-9 minutes, or until cookies begin to brown (watch closely, these cookies bake quickly, don't over bake).
• 10 note: 1/2 cup mini chocolate chips or 1/2 cup finely chopped peanuts (or both) may be added if desired, but only add 1/2 cup of each or 1/2 cup total of both combined, or cookies will not bake properly.

Quinoa Stuffed Peppers

Total Time: 1 hr Preparation Time: 15 mins Cook Time: 45 mins

Ingredients

• 1 cup quinoa, uncooked
• 1 tablespoon olive oil
• 1 red onion
• 1/2 lb mushroom, diced
• 1/4 lb spinach, fresh, chopped
• 1/2 cup parsley, chopped
• 1 1/2 teaspoons cinnamon
• 3/4 teaspoon cumin
• 1/2 cup roasted cashews
• 6 bell peppers

Recipe

• 1 preheat oven to 350.
• 2 cook quinoa according to package.
• 3 heat oil in saucepan over medium heat. add onions and saute 5-6 minutes.add mushrooms to onion and continue to cook 3-4 minutes.
• 4 add carrots to pan and cook until tender. add spinach and parsley, cook until spinach wilts.
• 5 add cinnamon, cumin, cashews, and quinoa, cook another 1-2 minutes.
• 6 allow to cool, cut peppers in half. fill with mixture, cook 45 minutes or until tender.

Quinoa Stuffed Zucchini Boats

Total Time: 55 mins Preparation Time: 20 mins Cook Time: 35 mins

Ingredients

• Servings: 4
• 1/4 cup quinoa (pc organics is a great choice)
• 2 medium zucchini, 500 g
• 15 grape tomatoes, quartered
• 2 green onions, chopped
• 1/4 cup light cheese, in brine, crumbled
• 2 teaspoons extra virgin olive oil, cold pressed
• 1/2 teaspoon roasted garlic (pc blue menu is low fat)
• 1 egg

Recipe

• 1 in small saucepan, bring 1/2 cup (125 ml) water to a boil. stir in quinoa. reduce heat to low and simmer, covered, for 15 minutes. remove from heat and let stand for 5 minutes. fluff with a fork. set aside.
• 2 preheat oven to 375°f (190°c).
• 3 slice zucchini in half lengthwise. scoop seeds onto work surface. roughly chop seeds. measure out 1/3 cup (75 ml) of chopped zucchini seeds; discard remainder.
• 4 in bowl, stir together measured zucchini seeds, cooled quinoa, tomatoes, green onions, feta, olive oil, garlic seasoning and egg . spoon mixture evenly into zucchini halves. place in 8–inch square (2 l) glass baking dish. add ½ cup (125 ml) water to bottom of dish. bake uncovered) in centre of oven for 35 minutes or until zucchini is tender.

Oaxaca Fudge Bars With Cashew-crumb Topping

Total Time: 2 hrs 15 mins Preparation Time: 1 hr 30 mins Cook Time: 45 mins

Ingredients

• Servings: 24
• 3/4 cup all-purpose flour
• 1 cup quick-cooking oatmeal
• 1 cup packed light brown sugar
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 8 tablespoons unsalted butter, melted and cooled slightly
• 1/2 cup coarsely chopped coarsely chopped salted roasted cashews
• 1/2 cup all-purpose flour
• 1/2 cup packed light brown sugar
• 1 tablespoon instant espresso powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon dried chipotle powder
• 1/4 teaspoon salt
• 12 ounces premium semisweet chocolate, chopped
• 4 tablespoons unsalted butter, chopped
• 3 large eggs

Recipe

• 1 for the crust: adjust oven rack to middle position and heat oven to 325 degrees f. line a 9-inch square metal baking pan with foil, leaving an overhang for easy removal. spray foil with nonstick cooking spray.
• 2 whisk the flour, oatmeal, brown sugar, baking powder, baking soda and salt in a large bowl. stir in melted butter until combined. set 1 1/4 cups oatmeal mixture aside. press remaining oatmeal mixture firmly into prepared pan. bake until light golden brown, about 8 minutes. cool completely. stir cashews into the reserved oatmeal mixture.
• 3 for the filling: whisk the flour, brown sugar, instant espresso powder, cinnamon, chili powder and salt in a medium bowl. put the chocolate and butter in large microwavable bowl; microwave on medium power until chocolate is softened, stopping every 30 seconds to stir. stir until mixture is melted and smooth. whisk in eggs, then stir in flour mixture. pour filling over cooled crust and sprinkle with reserved oatmeal mixture.
• 4 bake until toothpick inserted into center comes out with few crumbs attached, 35 to 40 minutes. cool to room temperature, at least 1 hour. remove using foil overhang and cut into squares.