Fresh Quinoa Pilaf

Ingredients:

• 1 tablespoon olive oil, plus
• 1/2 tablespoon olive oil
• 3/4 cup quinoa, cooked
• 1 1/2 cups water or 1 1/2 cups broth
• 1/2 teaspoon salt
• 1/3 cup walnuts
• 1/4 cup dill
• 1 teaspoon lemon juice 

Directions:

Prep Time: 10 min Total Time: 35 min Yield: 4

1. In a saute pan, pour in the quinoa, broth, tbsp of oil and salt. Cook covered over low heat for about 20 minutes or until water is absorbed and quinoa is tender.
2. While the rice is cooking, lightly toast the walnuts then chop coarsely.
3. Fluff the quinoa with a fork and stir in the walnuts, dill, lemon juice and 1/2 tablespoon olive oil.

Approx. Calories 350 per serving

Mushroom and Almond Rice Pilaf

Ingredients:

• 1 small onion, chopped 
• 1 cup uncooked rice
• 1/4 cup margarine
• 1 can sliced mushroom
• 1/2 cup roasted almonds
• 1 cup chicken broth
• 3/4 cup water
• 1 teaspoon salt
• 1/8 teaspoon pepper

Directions:

Prep Time: 10 min Total Time: 45 min Yield: 4

1. Brown onions in margarine while cooking rice, cook only about half way through rice.
2. Mix together with remaining ingredients in a shallow baking dish.
3. Bake for 20 min. at 375 degrees.

Approx. Calories 410 per serving

Homemade Biscuits

Ingredients:

• 2 cups flour
• 1 tablespoon baking powder
• 1/4 cup cold salted butter
• 1 cup skim milk

Directions:

Prep Time: 10 min Total Time: 30 min Yield: 12

1. Combine flour, baking powder& salt.
2. Cut thebutter into the flour using 2 knives or a pastry blender, keep cutting until the mixture looks like coarse crumbs.
3. With a fork stir in the milk, very gently, until a soft dough forms. Don't over mix.
4. Place the dough on a baking sheet (jelly roll pan) and with floured hands press it into a 9" x 9" square.
5. Use a spatula or the dull side of a knife and cut the dough into 12 biscuits without actually cutting them apart.
6. Bake in 400F oven for about 15-20 minutes or until they are golden.
7. Transfer to a wire rack& cool for about 10 minutes.

Approx. 115 calories per serving

Sundried Tomato & Bacon Risotto

Ingredients:

• 2 cups chicken broth
• 1 cup water
• 4 slices bacon, cooked & crumbled
• 2 cups sliced mushrooms
• 1 cup short grain brown or grain rice, uncooked
• 1/4 cup sundried tomato & oregano dressing
• 1/2 cup parmesan grated cheese
• 2 tbsp fresh parsley, chopped

Directions:

1. Prep Time: 10 min Total Time: 35 min Yield: 4
2. Heat broth and water, set aside.
3. Cook bacon in large skillet on medium-high heat for 5 min. or until crisp, drain and discard drippings
4. Add mushrooms to bacon in skillet and cook 3 min, stirring occasionally.
5. Add rice and dressing, stir 1 min.
6. Add half of the broth mixture and cook 5 min. or until most of the liquid is absorbed, stirring occasionally.
7. Add remaining broth mixture, cook 10 min. or until rice is tender and almost all of the liquid is absorbed, stirring occasionally.
8. Sprinkle with cheese and parsley.

Approx. Calories xx per serving

Baked Falafel Balls

Ingredients:

• 3/4 cup water
• 1/2 cup quinoa
• 1 tablespoon olive oil
• 1 tsp green onion, finely minced
• 2 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 1/4 teaspoons cumin
• 1 1/4 teaspoons coriander
• 1 1/2 cups cooked chickpeas
• 3/4 tablespoons lemon juice
• 1/4 cup dried breadcrumbs, plus
• 2 teaspoons dried breadcrumbs
• 1/4 cup parsley, minced
• Chicken/veggie broth, as needed to moisten during blending
• salt
• olive oil flavored cooking spray

Directions:

Prep Time: 75 min Total Time: 30 min Yield: 6

1. Bring water to a boil and remove from the heat. Mix in the quinoa.
2. Cover well and allow to sit until all the water is absorbed -- about 20 minutes.
3. Heat the olive oil in a small pan and saute the onion and garlic over medium heat until the onion is just transparent.
4. Add red chili flakes, cumin, and coriander and saute for 1 more minute.
5. Combine the chickpeas and quinoa in a food processor. Add the lemon juice, bread crumbs, cilantro, parsley and salt and process until just mixed, and has a pleasing texture.
6. Set mixture aside for 15 minutes.
7. Preheat oven to 400 degrees.
8. Form falafel mixture into 2 inch balls and place on a lightly oiled sheet pan.
9. Spray the balls with some olive oil.
10. Bake for 25 to 30 minutes until golden, turning the pan once during baking.
11. Add to a pita with some tzaziki sauce to eat as a sandwich.

Approx. Calories 150 per serving

Sugar Free Granola

Ingredients:

• 4 cups rolled oats
• 1/2 cup sugar-free honey (or optionally, peanut butter, or half & half)
• 1/2 cup butter (melted)
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon (optional)
• 1 pinch salt
• 2 cups dried fruit (no sugar added)
• 1/2 cup of chopped nuts (optional)

Directions:

Prep Time: 10 min Total Time: 30 min Yield: 12

1. Preheat oven to 325°F.
2. In separate bowl mix together melted butter, sugar free honey, vanilla, cinnamon and salt.
3. Pour honey mixture over dry ingredients and mix thoroughly. (if you’re going to add nuts, add them at this time).
4. Spread mixture evenly onto a large cookie sheet that has shallow sides. (make sure the mix is spread evenly and goes to the sides all the way around.
5. Bake for 15 minutes in oven. You want to bake the mixture till it gets golden brown all over. The sides will start to darken before the middle.
6. After 15 minutes take out of oven and stir well, put back in oven and watch carefully as it will darken fast. Total time depending on oven is generally about 20-25 minutes.
7. Take out of oven when the granola is golden brown. The mixture will appear wet and you will think it's not done, but as the granola cools it gets crunchy.
8. While the mixture is cooling on the baking sheet, I add the 2 cups of dried fruit and mix it well. The heat will help the fruit release some of its natural flavors without drying it out. I have tried baking the granola with the fruit and found cranberries especially get a little too hard.
9. If you want granola in bars, cut while still warm but not hot to the touch.
10. After about an hour the granola will be crunchy and ready to eat.
11. Optionally: And typical granola bar topping can be added, like chocolate chips, etc., just won’t be sugar free.

Approx. Calories 335 per serving

Curry Quinoa & Chickpea Stir-Fry

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1 teaspoon reduced-sodium chicken broth (optional)
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon minced garlic clove
• 1/2 cup baby spinach leaves
• 3/4 cup garbanzo beans, rinsed and drained
• 1 teaspoon curry
• 1/4 cup walnut pieces
• 1/2 cup mushroom, sliced
• salt, to taste
• pepper, to taste

Directions:
Prep Time: 0 mins Total Time: 20 mins Yield: 3

1. Bring water and quinoa to boil, add broth for extra flavor, then simmer until water is gone, about 10 minutes.
2. Saute garbanzo beans (chickpeas) in EVO and garlic on low in separate frying pan.
3. Once quinoa is cooked, add to frying pan with spinach, curry and salt and pepper, mix all ingredients thoroughly.
4. Heat through on low for about 5 minutes, adding walnut pieces and sliced mushrooms in the last few minutes.

Note: Take out walnuts and add fried potatoes to a pita for a falafel, or stuff in pilsbury dough pocket and fry as a samosa.

Approx. Calories  300  per serving

Lemon Pepper Tuna Quinoa Stir-Fry

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1 (6 ounce) can tuna, drained
• 1 tablespoon low-fat margarine
• 1 tablespoon lemon juice
• 1 teaspoon lemon pepper
• 2 eggs
• 1/2 cup baby spinach
• 1/2 cup mushroom, sliced
• salt, to taste
• pepper, to taste

Directions:
Prep Time: 0 mins Total Time: 20 mins Yield: 2
1. Bring water and quinoa to boil, then simmer until water is gone, about 10 minutes.
2. Saute tuna in margarine and lemon juice on low in seperate frying pan.
3. Move tuna to side of pan, scramble eggs in other side.
4. Once quinoa is cooked, add to frying pan with spinach, lemon pepper and salt and pepper, mix all ingredients thoroughly.
5. Heat through on low for about 5 minutes, adding sliced mushrooms in the last few minutes.
Approx. Calories  375  per serving