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Healthy Recipes

Quinoa Salad

Makes 6 Servings

 

1 cup quinoa

1 3/4 cups water

1/4 + 1 teaspoon salt

2 cups grilled corn (from about 2 ears, cut from the cobs)

2 cups chopped tomatoes, or cherry tomatoes cut in half

1 serrano chile, seeded and minced

3/4 cup chopped green onion

3 tablespoons lime juice

2 tablespoons oil

1 clove garlic, minced

1 3/4 teaspoons ground cumin

1 1/2 cups chopped cilantro

 

1.   Place the quinoa in a strainer and rinse under running water until the water runs clear, 1 to 2 minutes.  Turn the quinoa into a medium saucepan and cook over medium heat, stirring constantly.  The quinoa will dry, then begin to stick a bit.  Keep stirring and eventually it will begin to toast, smell nutty and turn a light golden color (about 5 minutes total).  Add the water and 1/4 teaspoon salt, bring to a slow simmer, cover and cook until the quinoa is dry, about 30 minutes.  Remove from the heat and set aside for 10 minutes before fluffing with a fork.  (Dish can be prepared to this point up to a day in advance and refrigerated tightly covered; bring to cool room temperature before serving.)

 

2.   When ready to serve, transfer the quinoa to a mixing bowl and gently stir in the corn, tomatoes, chile, green onions and 1 teaspoon salt.  Combine the lime juice, oil, garlic and cumin in a blender and puree to a smooth dressing.

  

3.  Pour about half of the dressing over the quinoa mixture and stir gently to combine.  Add more dressing to taste.  Gently fold in the cilantro.  Correct the seasoning with more salt or lime juice, if needed, and serve immediately.  This makes about 6 cups salad.

 

138 calories; 4 g fat; 0 g saturated fat; 5 g protein; 23 g carbohydrates; 375 mg sodium; 3 g fiber

 

 

EQUIPMENT NEEDS:

 

Colander

Measuring utensils

Medium saucepan with lid

Spoon

Fork

Mixing bowl

Cutting board

Knife

Blender or food processor

Fresh Corn Chowder
Makes 6 Servings

1 1/2 teaspoons canola oil
2 slices turkey bacon, diced
1 medium onion, diced
1 red bell pepper, diced
1 stalk celery, diced
1/4 cup all-purpose flour
2 14-ounce cans reduced-sodium chicken broth
2 medium ears corn, kernels cut from cob
2 medium potatoes, peeled and diced
1 1/2 cups low-fat milk
1 teaspoon salt
Freshly ground pepper to taste
2 tablespoons chopped fresh parsley


1. Heat oil in a large saucepan over medium heat. Add bacon, onion, bell
pepper and celery. Cook, stirring frequently, until softened and beginning to
brown, 7 to 8 minutes. Sprinkle flour over the vegetables and cook, stirring,
for 1 minute more. Add broth and bring to a boil, whisking constantly.
Reduce heat to low and simmer, uncovered, stirring occasionally, until
slightly thickened, about 15 minutes.

2. Add corn kernels, potatoes, milk and salt to the pan. Return to a simmer and
cook, uncovered, until the vegetables are tender, 20 to 30 minutes. Season
with pepper. Serve garnished with parsley.

188 calories; 5 g fat; 1 g saturated fat; 9 g protein; 29 g carbohydrates; 605 mg sodium; 3 g fiber

 

EQUIPMENT NEEDS:

Large saucepan
Spatula
Measuring utensils
Cutting board
Knife
Spoon
Kitchen scissors

 

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