Cheesy Quinoa Casserole (Core)

Cooking the quinoa ahead of time will save a lot of time when you're busy.

1 medium onion, diced

1 red or yellow pepper, diced

1 large clove garlic, minced

2 tsp. olive oil

1 sweet potato, peeled and diced

3/4 c quinoa (raw)

2 eggs

3/4 c FF milk

6 slices soy provolone cheese slices

1/2 tsp salt

1/4 tsp pepper

Preheat oven to 350* and spray a large pie pan or 1.5 qt casserole dish with nonstick cooking spray.

Heat quinoa and 1.5 c water over medium-high heat until boiling. Reduce heat and cover, simmering, 15-20 minutes, until quinoa is cooked and water is evaporated.

Meanwhile, combine sweet potato and 1/4 c water in a microwave-safe bowl; heat on high for 5 minutes.

Saute bell pepper and onion in oil about 5 minutes, then add garlic. Cook another 5 minutes; remove from heat. Stir eggs and milk together in large bowl, then add cooked quinoa, cooked vegetables and sweet potato. Dice cheese slices and stir in, reserving two slices for the top. Stir in salt and pepper, then pour into pie pan or casserole dish.

Bake for 30 minutes or until casserole is firm to the touch. Let cool for 5 minutes or so, then cut into wedges.

Serves 6

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Quinoa, Carrot and Brown Rice Fritters

2 cups vegetable broth

1/2 cup quinoa, rinsed and drained

1/2 cup long grain brown rice

2 teaspoons canola oil

1 onion, finely chopped

2 carrots, shredded

2 large eggs, lightly beaten

3 tablespoons arrowroot or flour

1/2 teaspoon salt

1/2 teaspoon ground black pepper

Bring broth to a boil in a medium sauce pan. Add quinoa and rice. Reduce heat and simmer, covered, 15 minutes. Uncover, and simmer until all liquid is absorbed, about 5 minutes.

Heat 1 teaspoon oil in a large nonstick skillet. Add the onion. Saute until translucent, 3 to 5 minutes.

Combine the carrot, eggs, flour, salt and pepper in a medium bowl. Add the cooked quinoa and sauteed onion, mix well.

Heat remaining 1 tsp oil in skillet. Drop batter in 1/4 cup measures on to the skillet 4 to 6 fritters at a time. Cook until golden, 3 minutes on each side.

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Quinoa with Butternut Squash

Yield: 4 servings; 3 points per serving

1 serving Pam vegetable cooking spray

1 cup quinoa (thoroughly washed and drained)

1 cup chopped onions

crushed garlic

2 cups low-sodium defatted chicken broth, or vegetable broth

2 cups butternut squash, steamed

salt and pepper, to taste

In a strainer rinse the quinoa thoroughly under running water and drain. (Rinsing is recommended to wash away any naturally occurring, bitter tasting saponins remaining after processing).

Spray a nonstick frying pan with Pam. Sauté onions and garlic until golden.

Add washed quinoa and chicken broth In a 2-quart saucepan and bring to a boil. Reduce heat and simmer for 20 minutes, or until the quinoa is soft and the liquid is absorbed. When done, grains will be translucent and the outer germ ring will separate (you will see white rings) and the grains are tender.

Preheat oven to 350°.

Steam butternut squash and mash it. Add it to the quinoa and bake in a 9 x 13-inch baking dish for 30 minutes.

Per serving: 215 calories, 4 g fiber, 3 g fat

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