Quinoa 365 (21 page)
Vegetable Cheddar Quiche
An uncomplicated, effortless dish. Mix it up and create your own version by substituting your favorite vegetables for the broccoli.
Serves 4â6.
Crust
1 cup (250 mL) quinoa flour
½ cup (125 mL) butter, melted and slightly cooled
1 Tbsp (15 mL) water
Filling
1 Tbsp (15 mL) butter
2 cups (500 mL) chopped fresh broccoli or asparagus
1 cup (250 mL) finely chopped onion
1 tsp (5 mL) minced fresh garlic
1 cup (250 mL) shredded aged cheddar cheese
4 large eggs
¼ cup (60 mL) milk
1 Tbsp (15 mL) quinoa flour
½ tsp (2 mL) salt
¼ tsp (1 mL) ground black pepper
Preheat the oven to 350°F (180°C). Place the quinoa flour and butter in a medium bowl and mix well. Add the water, and make a soft dough using your hands. Grease a 9-inch (23 cm) round baking dish or spray with cooking oil. Press the mixture evenly into the dish. Set aside.
For the filling, melt the butter in a medium saucepan over medium-low heat and sauté the broccoli, onion and garlic for about 8 minutes, until the vegetables are tender. Spoon the vegetables evenly over the crust and sprinkle with the cheese.
Whisk the eggs, milk, quinoa flour, salt and pepper in a medium bowl. Pour the mixture over the vegetables.
Bake the quiche on the center oven rack for 30 minutes, or until the center is set. Let stand 8 to 10 minutes before cutting into wedges. Serve immediately. Refrigerate leftovers for up to 3 days.
Cheese
and
Spinach Frittata
Very easy to make, this dish is brimming with calcium and protein. It can be made with any cheese but tastes best with a sharp, aged cheddar cheese.
Serves 6â8.
¼ cup (60 mL) quinoa
½ cup (125 mL) water
4 large eggs
¾ cup (185 mL) finely diced ham
1 cup (250 mL) cottage cheese (2%)
One 10 oz (300 g) package chopped frozen spinach, thawed and drained
1½ cups (375 mL) shredded aged cheddar cheese
Bring the quinoa and water to a boil in a medium 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 allow the quinoa to cool.
Preheat the oven to 350°F (180°C). Grease a 9-inch (23 cm) round casserole dish or spray with cooking oil.
Beat the eggs in a large bowl. Stir in the quinoa, ham, cottage cheese, spinach and cheddar cheese and pour the mixture into the casserole dish. Bake on the center oven rack for 50 to 60 minutes, or until the center is firm and the edges are golden brown. Remove from the oven and let sit for 10 minutes to cool slightly before cutting into wedges. Serve hot or cold.
Spanikopita Frittata
This crustless dish inspired by the savory Greek pastry of the same name is filled with chopped spinach, onion, feta and eggs.
Serves 4.
1 Tbsp (15 mL) olive oil
1 cup (250 mL) finely chopped green or white onion
One 10 oz (300 g) package chopped frozen spinach, thawed and drained
4 large eggs
½ cup (125 mL) quinoa flour
1½ cups (375 mL) cottage cheese (2%)
1½ cups (375 mL) crumbled feta cheese
2 Tbsp (30 mL) chopped fresh dill
1 tsp (5 mL) minced fresh garlic
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground black pepper
Preheat the oven to 350°F (180°C). Spray a 9-inch (23 cm) round baking dish with cooking oil or grease the dish.
Heat the oil in a large saucepan on medium-low heat and sauté the onion until tender. Stir in the spinach and continue to cook until there is no excess water, about 4 to 5 minutes. Remove from the heat and cool for about 5 minutes.
Whisk the eggs and quinoa flour in a medium bowl until smoothly blended. Add the spinach, cottage cheese, feta cheese, dill, garlic, salt and pepper and mix thoroughly. Combine the spinach mixture with the egg mixture and pour into the casserole dish. Bake on the center oven rack for about 50 to 60 minutes, until the center is firm. Remove from the oven and let rest for 10 minutes to set. Divide into 8 pieces and serve.
Quinoa Veggie Bake
A flavorful dish, full of healthy vegetables. Serve it as a complete meal or with your choice of salad.
Serves 4â6.
1 cup (250 mL) quinoa
2 cups (500 mL) water
2 Tbsp (30 mL) butter
1 cup (250 mL) diced onion
3 cups (750 mL) broccoli florets
¼ tsp (1 mL) salt
2 cups (500 mL) sliced white button mushrooms
1 cup (250 mL) chopped red bell pepper (about 1 pepper)
1 tsp (5 mL) basil pesto
2 large eggs
1 cup (250 mL) shredded cheddar cheese
1 cup (250 mL) ricotta cheese
½ cup (125 mL) light sour cream
¼ tsp (1 mL) ground black pepper
¼ cup (60 mL) cheddar cheese (optional)
Preheat the oven to 350°F (180°C). Spray with cooking oil or grease a 9- à 13-inch (3.5 L) casserole dish.
Bring the quinoa and water 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 6 minutes. Remove the lid and fluff with a fork. Set aside.
Melt the butter in a large pot over medium heat. Add the onion and cook until softened and opaque, about 5 minutes. Stir in the broccoli, salt and 1 to 2 Tbsp (15 to 30 mL) of water to facilitate cooking if necessary. Sauté for 2 minutes, then add the mushrooms, red pepper and pesto. Cook until the mushrooms are just softened, 4 to 5 minutes. Remove from the heat and stir in the quinoa.
Beat the eggs in a medium bowl and stir in the cheddar cheese, ricotta and sour cream. Mix well. Season with pepper and fold into the vegetable-quinoa mixture. Spread into the prepared casserole dish and top with shredded cheese if desired. Bake on the center oven rack for 30 to 35 minutes or until the center is hot. Refrigerate leftovers for up to 3 days.
Southwestern Quinoa
Topped with melted cheddar cheese and a dollop of tangy lime yogurt, this scrumptious and simple meal can also be served as a side dish.
Serves 6â8.
2 cups (500 mL) water
1 cup (250 mL) quinoa
¾ cup (185 mL) prepared salsa, hot or medium
¼ tsp (1 mL) chili powder
¼ tsp (1 mL) ground coriander
¼ tsp (1 mL) ground cumin
1 Tbsp (15 mL) finely chopped fresh cilantro
1 cup (250 mL) diced tomato
1 cup (250 mL) cooked black beans
½ cup (125 mL) corn kernels
½ cup (125 mL) plain yogurt
1 tsp (5 mL) fresh lime juice
1 cup (250 mL) shredded aged cheddar cheese
1 avocado, sliced
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.
Add the salsa, chili powder, coriander and cumin to the quinoa and mix well. Mix in the cilantro, tomato, beans and corn, stirring until all the ingredients are evenly blended.
In a small bowl, whisk together the yogurt and lime juice. Spoon the quinoa mixture into individual serving dishes and top with shredded cheese and a generous spoonful of the lime yogurt. Garnish with avocado slices.
Mexican Casserole
Enjoy the flavors of Mexico with this versatile dish. If you prefer, use potatoes instead of zucchini, or for a nonvegetarian version, substitute cooked ground beef, chicken or turkey.
Serves 4â6.
Taco seasoning
1 Tbsp (15 mL) chili powder
1½ tsp (7.5 mL) ground cumin
½ tsp (2 mL) salt
¼ tsp (1 mL) ground black pepper
¼ tsp (1 mL) dried oregano
¼ tsp (1 mL) garlic powder
Pinch cayenne pepper
Casserole
1 cup (250 mL) water
½ cup (125 mL) quinoa
2 cups (500 mL) diced zucchini
1 medium red bell pepper, diced
1 medium green bell pepper, diced
One 14 oz (398 mL) can black beans or navy beans
¼ cup (60 mL) sliced green onion
1 cup (250 mL) prepared salsa (mild, medium or hot)