Makes 6 servings
1 cup uncooked quinoa
1 tablespoon butter, divided
2 medium apples, chopped
1½ cups cold water
1½ teaspoons cinnamon
1 teaspoon apple pie spice
3 tablespoons packed brown sugar
¼ cup fat-free skim milk
Soak uncooked quinoa in a bowl of water for five minutes.
Meanwhile, coat a large skillet with cooking spray and set over medium heat. When skillet is hot, melt ½ the tablespoon of butter and add the chopped apples. Cook about five to 10 minutes, until apples are soft and begin to caramelize, turning occasionally.
Meanwhile, drain the quinoa. Add to a medium saucepan with the cold water and bring to a boil over medium-high heat, boil for one minute. Reduce heat to low and cover pan tightly, allowing quinoa to simmer for 10 minutes.
When quinoa is cooked, remove from heat and fluff with a fork. Add remaining ½ tablespoon of butter, cinnamon, apple pie spice, brown sugar and milk, stirring to combine. Fold in the apples.
Nutrition information per serving: 168 calories, 3g fat, 30g carbohydrates, 3.6g fiber, 4.7g protein
Makes 8 servings (this dish contains gluten)
2 cups wheat berries
1 cup pitted, halved
1 cup crumbled low-fat feta cheese
1 cup diced cucumber
1 cup diced tomato
½ cup diced red onion
¼ cup chopped parsley leaves
⅛ cup cider vinegar
2 cloves garlic, minced
¼ cup olive oil
Salt and pepper
Cook the wheat berries according to package directions, until tender, about 30 to 40 minutes. Drain, transfer to a bowl, and cool. Combine with the remaining ingredients.
Meanwhile, make the dressing: whisk together the vinegar and garlic. While whisking, drizzle in the oil to make a smooth dressing. Season with salt and pepper to taste.
Toss the salad with the dressing and serve.
Nutrition information per serving: 205 calories, 11.5g fat, 17.7g carbohydrates, 3.7g fiber, 6.8g protein, 346 mg sodium
Makes 6 servings
1½ cups reduced-sodium chicken or vegetable stock (or water)
½ cup of coconut milk
3 tablespoons of chunky peanut butter
1 tablespoon vegetable oil
12-ounce pork tenderloin, thinly sliced
1 small chopped onion
4 cloves of garlic, minced
2 teaspoons ground cumin
½ teaspoon salt
Freshly ground black pepper
1 can (14 oz.) no-salt-added diced tomatoes with green chiles
1 cup dried quinoa, rinsed and drained
1 cup of sliced green beans, spinach, broccoli, or asparagus (frozen or fresh)
In a bowl, stir together chicken stock, coconut milk and peanut butter. Set aside.
In a skillet, heat oil over medium-high heat for 30 seconds. Add pork (in batches if necessary), and cook until lightly browned, about 1 minute per side. Transfer to a plate and set aside.
Add onions to pan and cook; stirring until softened (about five minutes). Add garlic, cumin, salt and black pepper to taste and cook; stirring for about one minute. Add tomatoes with juice and reserved peanut butter mixture and bring to a boil. Stir in quinoa and green beans and return to a boil. Reduce to simmer at low to medium heat. Stir in pork and any accumulated juices. Cover and simmer until quinoa is tender, about 20 minutes.
Nutrition information per serving: 314 calories, 14g fat, 28g carbohydrate, 4g fiber, 21g protein, 245mg sodium