Kickin' Quinoa Mac n' Cheese w/ Chipotle Chicken Sausage

Happy New Year!! Boy, 2012 sure did go by quickly! Anyone else feel like time just flies by as you get older? Where's the rewind button? ;-)  I hope you have a blessed start to 2013---check out the recipe below! It's a great way to kickstart your year with some healthful comfort food!!

Kickin' Quinoa Mac n' Cheese w/ Chipotle Chicken Sausage

 

Recipe adapted from Moni's Quinoa Mac n Cheese

Yes, the following recipe is quite a mouthful.  A mouthful of deliciousness, that is.  With ingredients like quinoa, and better for you chicken sausage, you won't have to deviate from your New Years resolution of losing weight....or simply just eating better. 

So you might be asking how this is healthy if it involves cheese.  Well, you can't have mac n' cheese without cheese!!! That's just wrong.  The star ingredient here is quinoa (prounced keen-wah).  Don't worry if you thought it was prounced KIN-OAH--that's how my dad thought it was pronounced. 

Why quinoa? Well, where to begin.
1. Quinoa is rich in fiber, and keeps you full.
2. Quinoa is chalk full of iron
3. It's a complete protein.  Do you know that it has all 9 essential amino acids? Well now you do.
4. Quinoa has riboflavin. (Yeah, I don't really know what that is either, but it improves enegery within brain & muscle cells.)

Need further convincing? Check out this article: 7 Benefits of Quinoa

Bottom line: Make this dish--it's fantastic! This dish is a great way to introduce quinoa to your family, or for yourself if you're not the sharing kind.

Ingredients:
1 tsp olive OR canola oil
1 medium onion, diced
1 can of diced green chiles, a little fluid drained off the top.
3/4 cup dry quinoa
2 links of chipotle & cheese chicken sausage (I used Johnsonville brand), sliced
1 glove of garlic, minced (or just a good T or two of the jarred stuff)
1 1/2 cups fat free, low sodium chicken stock
1 large egg
1/2 cup fat free milk
1 cup low-fat cheddar cheese, shredded
3 T of parmesan cheese
salt & pepper, to taste
pinch of crushed red pepper (optional)

Garnish (optional): extra cheese, scallions, salsa, sour cream, etc!

Method:

1. Heat oil in a thick bottomed medium-ish sauce pot over medium heat.  When oil is hot, add in onions & green chiles.  Cook for 3 minutes.  Add in the chicken sausage, and cook for another 3 minutes--or until onion is tender.

2. Stir in quinoa, garlic, salt & pepper, and crushed red pepper flakes (if using). Cook, uncovered, until quinoa starts to turn opaque (about 5 minutes).

3. Add in chicken stock. Cover and reduce heat to medium low (should be simmering). Cook for 15-20 minutes, or until most of the liquid has been absorbed. Remove from heat and let stand for 10 minutes.

4. Preheat oven to 350 degrees.  Generously coat a 8x8 or 9x9 inch dish with cooking spray. 

5. In a small dish, whisk together milk & the egg. Next, gently fold the egg mixture into the quinoa mixture. Add in the cheddar cheese, mixing well so that some of the cheese starts to melt.  Don't worry if it's a little "soupy." It will thicken/stand up in the oven. Pour into baking dish, sprinkling parmesan cheese over the top. Add more salt & pepper, if desired.

6. Bake for 30-35 minutes, or until the edges turn a pretty golden color.

Makes 4 generous servings.  Pairs nicely with a green salad.

Other information

8 WWpts+ per serving

Points calculated using the WW Recipe Builder on weightwatchers.com). Points may vary based on the different products used.

Quinoa Veggie Bean Burgers w. Goat Cheese

Quinoa Veggie Bean Burgers w. Goat Cheese

These were delicious! I must admit, I was a little nervous to try my hand at veggie burgers.  However, I knew the frozen ones couldn't be all that good for me. These are simple, easy, and full of nutritious & delicious veggies. Try em' out! You'll kick that frozen burger to the curb in no time.

My recipe uses pinto beans--mainly because that's what I had in my kitchen! Feel free to sub in black beans, if that's what you like! However, pinto beans are a micronutrient powerhouse. Beans are rich in folate (helps to form red blood cells), iron, potassium, zinc, copper, manganese & selenium. These nutrients are important, as they help maintain proper function of the immunue, cardiovascular, skeletal & nervous systems; regulating blood pressure; aiding in energy metabolism; and activating enzymes throughout the body.  Pinto beans (like most beans) are also a good source of protein and fiber.

Mushrooms are an excellent source of of potassium, which helps to lower blood pressure and reduces risk of stroke. One serving of mushrooms also provides a substantial amount of copper, a mineral that has cardiovascular protective qualities.  Additionally, mushrooms are a good source of riboflavin, niacin, and selenium.

Alright, let's start cookin', and more importantly, eating!

Ingredients

1 1/2 cups cooked quinoa

1 tsp sesame oil

1 T of white truffle oil (or olive oil)

1/2 cup of corn

15 oz pinto beans (dried & cooked OR if using canned, be sure to drain and rinse them!)

1/2 cup of panko bread crumbs (and more as needed)

6 baby bella mushrooms, finely chopped

1 onion

generous handful of baby spinach, finely chopped

3 cloves of garlic, minced

1 tsp cayenne (omit or add more according to your tastes)

2 tsp low sodium soy sauce

1 1/2 tsp ground ginger

6 oz goat cheese (I used Silver Goat )

Light wheat hamburger buns or sandwich thins (used Kroger brand)

additional burger fixins

Method

Preheat oven to 400. Line a baking sheet with aluminum foil & lightly grease with cooking spray.

Cook quinoa according to package instructions.

Pour beans into a large bowl (and yes, I do own other bowls. I just like pink!). Take a fork and smash the beans to break them down as much as possible. If you want to dirty up another dish, you can use a food processor!

Chop up all veggies (or use a food processor). Add while truffle oil and soy sauce into a skillet. Saute veggies until cooked, but not mushy.  Add to bowl with beans and mix.

Add garlic and all spices. Fold in quinoa and the panko. Drizzle in the sesame oil.  Mix. If mixture is a little too wet, add in a little more panko.

Form into 6 patties.  Bake for 20 minutes. Give additional time if needed. 

Place on buns/sandwich thins. Top with goat cheese and you favorite toppings. This is really good w/ spicy brown mustard :)

Enjoy!

Serves 6.  If you aren't feeding 6 people, just stick em' in the freezer!

Other information

WW 10pt+ (includes cheese & bun)

without bun WW 8pt+

without cheese, with bun WW 8 pt+

with cheese, without bun WW 8 pt+

without bun or cheese, WW 6 pt+

Legal

pinto bean health benefits

mushroom health benefits

Burger based on Bake Your Day Quinoa Burgers and Glow Green Girl's Healthy Quinoa Mushroom Burgers

All photos are mine, so don't be a thief.



My Big (Won't Make You) Fat Greek Quinoa Salad

Laura's Greek Quinoa Salad

This was my first time having quinoa.  I heard so much about this "super food," that I had to try it out for myself. 

Quinoa, pronounced keen-wah, is a nutritional power house...literally!

1) Protein Powerhouse--quinoa has more protein than wheat, barley, or other major grains. Quinoa also contains all 8 of the essential amino acids.

2) Healthy Diets--it is satisfying, low in cholesterol, and a good source of complex carbs. What does that mean? It's rich in fiber, provides long lasting energy, and is slowly digested. Basically, it will help you to avoid the snack machine around 3pm.

3) Brain food--quinoa provides 15% of the recommended daily allowance of iron, which helps deliver oxygen to the blood--boosting energy and brain power. Quinoa also has vitamin B, which keeps your brain sharp and helps to maintain stable moods. 

See... now you don't have any excuses to have "brain farts." Eat some quinoa!

The amount of garlic you use in this dish will depend on who you are trying to keep away from you.  Don't worry, it isn't strong at all.

Ingredients:

1/2 cup uncooked red quinoa

1 cup water

1 1/2 T extra virgin olive oil

6-7 kalamata olives

2 oz reduced fat feta cheese

1 yellow, orange, or red bell pepper

1 medium cucumber, diced

1 cup grape tomatoes, sliced

2 lemons, juiced

1 T italian seasoning

1-2 tsp salt free garlic/herb seasoning

2 cloves garlic, minced

pepper/salt

Method;

Pour water in a sauce pan and add quinoa. Bring to a boil. Reduce heat and simmer for 15 minutes.

Chop all veggies & add to a large bowl. 

Add quinoa into bowl. Mix well.

Combine lemon juice, olive oil, salt free garlic/heb seasoning & pepper in a small bowl. Whisk together.

Add olives & feta cheese to salad mix. Add italian seasoning and garlic. Pour dressing over mixture. Stir well.

Divide into individual containers for easy grab n' go lunches.

Note: I let mine sit in the fridge over night. The flavors "really got to know each other," and it tasted divine. Enjoy!

Serves 3 (about 1 1/4 cup servings)

WW:

6pt+

Serving Suggestions--make it a complete meal w/ some grilled chicken, tuna or even tofu!

This recipe was inspired by  A Girl and Her Carrot Quintastic Spring Salad