Quinoa 365 (18 page)
Chicken Fried Quinoa
Traditionally made with rice, this recipe gets a healthy boost from the quinoa but is still packed with flavor. The amount of chicken in this dish makes it an entire meal on its own. Replace the chicken with tofu to make it vegetarian.
Serves 4.
1 1/3 cups (330 mL) water
2/3 cup (160 mL) quinoa
1 tsp (5 mL) vegetable oil
2 large eggs, beaten
2 Tbsp (30 mL) sesame oil
2½ cups (625 mL) diced chicken, shrimp, pork or tofu
1 tsp (5 mL) minced fresh garlic
½ cup (125 mL) diced celery
1 cup (250 mL) diced red bell pepper (about 1 pepper)
¾ cup (185 mL) frozen green peas, thawed
½ cup (125 mL) sliced green onion
¼ cup (60 mL) soy sauce or gluten-free tamari
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
Heat the vegetable oil in a large wok or saucepan on medium-high heat. Fry the beaten eggs as you would a large pancake, flipping once to cook both sides. Remove the egg from the pan, slice thinly and set aside.
Heat 1 Tbsp (15 mL) of the sesame oil in the same pan on medium-high heat. Fry the diced chicken with the garlic until browned and cooked through. Remove from the pan and set aside.
Reduce the heat to medium and add the remaining 1 Tbsp (15 mL) sesame oil. Sauté the celery for about 4 minutes. Add the red pepper and peas, cooking for another 3 minutes, until the vegetables are tender. Add the quinoa, green onion and soy sauce to the vegetables. Fold in the fried egg and the chicken and cook for 1 to 2 minutes to warm up the mixture. Adjust the seasoning if desired and serve immediately.
Baked Chicken Nuggets
Chicken nuggets are always a favorite with children, and you can relax knowing these ones are wholesome and homemade. Serve them for supper or as an appetizer with your favorite dips. This recipe can be made with either chicken or turkey, but you will find that chicken makes a better, moister nugget. Dipping the pieces in butter before coating them makes a tender, crispy coating, but if you prefer leaner chicken nuggets, bake them without the butter.
Makes 25.
½ cup (125 mL) water
¼ cup (60 mL) white or golden quinoa
1 lb (500 g) extralean ground chicken or turkey
1 tsp (5 mL) salt
½ cup (125 mL) dry breadcrumbs (or gluten-free breadcrumbs)
1/3 cup (80 mL) freshly grated Parmesan cheese
½ tsp (2 mL) dried thyme
½ tsp (2 mL) dried basil
½ cup (125 mL) butter, melted (optional)
Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid, fluff with a fork and set aside to cool.
Combine the ground meat with the quinoa and salt in a medium bowl. In a separate, shallow bowl combine the breadcrumbs, cheese, thyme and basil.
Preheat the oven to 400°F (200°C). Lightly grease a large baking sheet or spray with cooking oil. (Or line the baking sheet with parchment paper.) Create even-sized nuggets by using a tablespoon and forming the meat mixture into flat ovals, ½ inch (1 cm) thick. Dip the nuggets in butter (if using) then coat in the breadcrumb mixture and place on the baking sheet. Bake for 10 minutes on the center oven rack. Remove from the oven, flip the nuggets over and bake for an additional 10 minutes. Serve hot with any of your favorite dips.
Turkey-Stuffed Mozzarella Peppers
Loaded with turkey, quinoa and cheese, these peppers are filling. This dish is a meal in itself or can be served with a light salad or soup. To make this vegetarian, leave out the turkey and use a soy alternative instead.
Serves 4â6.
1/3 cup (80 mL) quinoa
2/3 cup (160 mL) water
4 green bell peppers
2 Tbsp (30 mL) olive oil or vegetable oil
1 lb (500 g) ground turkey
1 cup (250 mL) diced onion
1½ tsp (7.5 mL) Italian seasoning
1 tsp (5 mL) minced fresh garlic
3 Tbsp (45 mL) tomato paste
¼ cup (60 mL) freshly grated Parmesan cheese
½ cup (125 mL) water
1 cup (250 mL) shredded part-skim mozzarella cheese
Bring the quinoa and water to a boil in a small saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside to cool.
Preheat the oven to 350°F (180°C). Grease a 9- à 13-inch (3.5 L) casserole dish or spray with cooking oil.
Bring a large saucepan of water to a boil. Cut the peppers in half lengthwise, removing the stems, seeds and membranes. Place them in the boiling water for 2 minutes, until they are tender-crisp. Remove and drain on a kitchen towel.
Place a large frying pan on medium-high heat. Add the oil, turkey, onion, Italian seasoning and garlic. Sauté until the turkey is cooked and the onion is tender, about 8 minutes. Stir in the quinoa, tomato paste, Parmesan cheese and water, blending well.
Spoon the filling into the pepper halves and place them in the prepared dish. Sprinkle mozzarella cheese evenly over the top of each pepper. Bake for 15 to 20 minutes, until the peppers are tender and the filling is hot. Serve immediately.
Apple-Glazed Pork Chops
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Quinoa
This is a simple, family-friendly recipe. The flavor is best if marinated overnight before barbecuing. Great served with fresh steamed green beans or Brussels sprouts.
Serves 4â6.
1 cup (250 mL) apple juice
¼ cup (60 mL) vegetable oil
3 Tbsp (45 mL) soy sauce or gluten-free tamari
1 tsp (5 mL) minced fresh garlic
1½ tsp (7.5 mL) grated fresh ginger
¼ tsp (1 mL) salt
6 pork loin chops (1 inch/2.5 cm thick)
3 cups (750 mL) water
1 cup (250 mL) quinoa
¾ cup (185 mL) packed brown sugar
2 Tbsp (30 mL) cornstarch
1 tsp (5 mL) sesame seeds
Combine the apple juice, oil, soy sauce, garlic, ginger and salt in a large resealable freezer bag or bowl and mix thoroughly. Add the pork chops and seal the bag. Place in the fridge overnight or for at least 2 hours.
Combine 2 cups (500 mL) of the water and the quinoa in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Remove from the heat and fluff with a fork.
Drain the pork marinade into a medium saucepan. Add the remaining 1 cup (250 mL) of water and the brown sugar and whisk in the cornstarch. Cook on medium-high, whisking frequently, until it has bubbled for at least 1 minute and the mixture is clear and thick enough to coat the back of a spoon. Remove from the heat.
Lightly spray the barbecue grill with cooking oil and preheat to medium. Place the pork chops on the grill and barbecue for 5 to 6 minutes on each side. Glaze the pork with the sauce in the last few minutes of cooking. Remove the pork from the barbecue and allow to rest for 5 minutes before serving.
Place a bed of quinoa on individual serving plates. Arrange the pork chops on top of the quinoa and pour the sauce overtop. Sprinkle with sesame seeds and serve immediately.
Peruvian Peppered Steak
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Quinoa
This quick and healthy recipe is inspired by
Lomo Saltado
, a Peruvian beef and vegetable stir-fry dish traditionally served with rice and french fries.
Serves 4â6.
1 cup (250 mL) quinoa
2 cups (500 mL) water
2 Tbsp (30 mL) vegetable or olive oil
1 lb (500 g) beef sirloin, cut into ¾-inch-thick (2 cm) strips
¼ tsp (1 mL) ground black pepper
1½ cups (375 mL) thickly sliced red onion
1½ cups (375 mL) thickly sliced green bell pepper
2 Tbsp (30 mL) minced jalapeño pepper
2½ cups (625 mL) beef broth
¼ cup (60 mL) dry red wine
2 Tbsp (30 mL) cornstarch
1 cup (250 mL) halved cherry tomatoes
¼ cup (60 mL) chopped fresh cilantro
Cilantro sprigs (optional)
Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
Heat a large saucepan on medium-high heat. Add 1 Tbsp (15 mL) of the oil, and when it's hot, add the beef strips. Season with black pepper and fry the meat for 5 to 7 minutes, until it's no longer pink. Remove the beef from the pan and set aside.
Add the remaining 1 Tbsp (15 mL) of oil to the hot saucepan and sauté the onion, green pepper and jalapeño for 7 to 10 minutes. Add 2 cups (500 mL) of the beef broth and the wine to the saucepan. Bring to a boil, then reduce the heat to low. Place the remaining ½ cup (125 mL) of beef broth in a small bowl and whisk in the cornstarch. Stir the mixture into the saucepan and cook until the sauce becomes transparent and coats the back of a spoon. Add the beef, tomatoes and cilantro to the saucepan.
To serve, divide the hot quinoa among individual plates. Arrange the peppered beef on top of the quinoa and serve immediately. Garnish with an extra sprig of cilantro, if desired.