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Quinoa Salad

April 13, 2018 By admin

Quinoa, a "new" ingredient that has been around for thousands of years, is a tiny, high-protein grain from South America. It's nicknamed the "wonder grain" because it cooks more quickly than rice, is virtually foolproof, and is lighter and more nutritious than other grains.

Quinoa Salad

Quinoa, a “new” ingredient that has been around for thousands of years, is a tiny, high-protein grain from South America. It’s nicknamed the “wonder grain” because it cooks more quickly than rice, is virtually foolproof, and is lighter and more nutritious than other grains.

Directions

Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.

When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.

Ingredients

12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
1 small red onion, cut into 1/4-inch cubes
1 large tomato, cored, seeded, and diced
1 bunch Italian parsley leaves, chopped
2 bunches mint leaves, chopped
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 lemon, juiced
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 heads endive, trimmed and separated into individual spears
1 avocado, peeled, seeded and diced, for garnish

 

Filed Under: Lunch, Salads Tagged With: Healthy, Quinoa, Salad, Side dish

Marinated Chicken Breasts

April 13, 2018 By admin

Marinated Chicken Breasts

Marinated Chicken Breasts

Directions

Put the vinegar, herbs, mustard, powders if using and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly. Freeze for up to 2 weeks.

Thaw in the refrigerator overnight, under cold, running water, or in the microwave at 30 percent power for 1 minute at a time.

Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375 degree F oven for 15 minutes, or until cooked through.

Ingredients

1 to 2 tablespoons vinegar, like cider, balsamic, or red wine
2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf
1 to 2 tablespoons mustard, whole grain or Dijon
1 to 2 teaspoon garlic or onion powder, optional
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
4 boneless, skinless chicken breast, each about 6 ounces

Total:
8 hr 15 min
Prep:
5 min
Inactive:
8 hr
Cook:
10 min
Yield:
4 servings
Level:
Easy

Nutritional Analysis

Per Serving
Calories
327 calorie
Total Fat
16 grams
Saturated Fat
2.5 grams
Cholesterol
99 milligrams
Sodium
291 milligrams
Carbohydrates
3 grams
Protein
40 grams
Sugar
0 grams

 

Filed Under: Lunch Tagged With: Chicken, Easy, Healthy, Low Sodium, Low-Fat

Chicken and Broccoli Stir-Fry

January 1, 2012 By admin

Chicken and Broccoli Stir-Fry

Directions

In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with 1/3 cup water.

Heat a large nonstick skillet over high heat. Add 1 tablespoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more tablespoons oil. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

Ingredients

Prep:
5 min
Inactive:
15 min
Cook:
7 min
Yield:
4 servings
Level:
Easy
Nutritional Analysis
Per Serving
Calories
431 calorie
Total Fat
16 grams
Saturated Fat
2 grams
Cholesterol
66 milligrams
Sodium
1097 milligrams
Carbohydrates
40 grams
Dietary Fiber
4 grams
Protein
32 grams
Sugar
8 grams

Filed Under: Everyday Meals, Lunch Tagged With: Broccoli, Chicken

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Quinoa, a "new" ingredient that has been around for thousands of years, is a tiny, high-protein grain from South America. It's nicknamed the "wonder grain" because it cooks more quickly than rice, is virtually foolproof, and is lighter and more nutritious than other grains.

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