Posts

Skinny Spinach Artichoke Dip Bites

This is for all of you chip and dip lovers!

When we were in high school, we’d often go to Houston’s with our closest friends who were obsessed with the Spinach and Artichoke Dip.  They each would get a full order for themselves (oh those were the days…when calories didn’t catch up with you and your active lifestyle! 😉 ) and they’d devour it.  It’s not that we had so much discipline; we just were holding off for our fave—the next stop after Houston’s was frozen yogurt—that’s where we could do some real damage 😉

Despite our preference for sweets, we get it– one of the most addictive things can be a plateful of chips and dip, it’s so hard to stop eating!  That’s why we created this Skinny Tex-Mex Dip, Skinny White Bean Dip, Red Pepper Hummus and Feta Herb Yogurt DipAnd now this lil’ number!

spinach artichoke pic1

With this recipe, you can get the glory of chips and dip without regretting all the calories! Hellooo irresistibly scrumptious Skinny Spinach Artichoke Dip!

And that’s not all!  Since chips are fat and sodium doozys, we came up with something just as tasty. The eggplant in this recipe replaces the chips—and don’t worry, you won’t miss those little bloating buggers!  Plus this recipe still uses cheese to make the dip gooey and delicious, but the cheese is lower in fat and still high in protein!

spinach artichoke pic4

Next time you have a craving, choose our Skinny Spinach Artichoke Dip on Eggplant Bites!

spinach artichoke pic3

sKinny_spinach_articho_LOTS_LOGO

Skinny Spinach Artichoke Dip on Eggplant Bites

Ingredients

Dip

1 package (10 oz.) frozen chopped spinach

1 can (14 oz.) artichoke hearts

½ cup grated low-fat Parmesan cheese

½ cup 2% Greek yogurt

½ cup non-fat shredded mozzarella cheese

¼ cup green onions

½ tsp. basil leaves

½ tsp. garlic powder

Eggplant

1 eggplant (medium size)

2 tbsp. olive oil

1 cup low-sodium bread crumbs

2 tbsp. pepper

1 cup diced tomatoes

Makes about 8 servings

Serving size: two eggplant and dip bites

Directions:

Dip

1. Preheat oven to 350 degrees Fahrenheit.

2. Thaw and drain the packaged spinach.

3. Drain and finely chop the artichoke hearts.

4. Combine all ingredients in a large mixing bowl and thoroughly mix together with a large spoon.

5. Spoon the combination into a round dish (we used a 9-inch pie plate).

6. Bake for 25 minutes. Remove from oven and allow to cool for 5 minutes before placing onto the eggplant.

Eggplant

1. Cut the eggplant into quarter-inch slices.

2. Place oil into a small bowl. Very lightly brush oil (if you don’t have a brush, use a knife to spread) onto each eggplant slice.  (If you have a spray bottle with oil this is ideal for saving calories; simply spritz bread with oil.)

3. Mix bread crumbs and pepper and spread out on a plate. Dip each eggplant into the breadcrumbs to lightly coat.

4. Put  eggplant bites into the oven and bake for about 20 minutes or until tender.

5. Remove eggplant when tender, top with dip and spoon tomatoes on top. Enjoy!

Nutrition Information:

Calories: 139

Carbs: 16 g

Fat: 3 g

Protein: 14 g

Cholesterol: 5 mg

Sodium: 374 mg

Sugars 4 g

Fiber: 6 g

Skinny Artichoke Dip Bites Collage

Skinny Spinach Artichoke Dip Bites
 
Prep time
Cook time
Total time
 
Author:
Serves: 16
Ingredients
  • 1 package (10 oz.) frozen chopped spinach
  • 1 can (14 oz.) artichoke hearts
  • ½ cup grated low-fat Parmesan cheese
  • ½ cup 2% Greek yogurt
  • ½ cup non-fat shredded mozzarella cheese
  • ¼ cup green onions
  • ½ tsp. basil leaves
  • ½ tsp. garlic powder
  • 1 eggplant (medium size)
  • 2 tbsp. olive oil
  • 1 cup low-sodium bread crumbs
  • 2 tbsp. pepper
  • 1 cup diced tomatoes
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Thaw and drain the packaged spinach.
  3. Drain and finely chop the artichoke hearts.
  4. Combine all ingredients in a large mixing bowl and thoroughly mix together with a large spoon.
  5. Spoon the combination into a round dish (we used a 9-inch pie plate).
  6. Bake for 25 minutes. Remove from oven and allow to cool for 5 minutes before placing onto the eggplant.
  7. Cut the eggplant into quarter-inch slices.
  8. Place oil into a small bowl. Very lightly brush oil (if you don’t have a brush, use a knife to spread) onto each eggplant slice. (If you have a spray bottle with oil this is ideal for saving calories; simply spritz bread with oil.)
  9. Mix bread crumbs and pepper and spread out on a plate. Dip each eggplant into the breadcrumbs to lightly coat.
  10. Put eggplant bites into the oven and bake for about 20 minutes or until tender.
  11. Remove eggplant when tender, top with dip and spoon tomatoes on top. Enjoy!
Nutrition Information
Serving size: 2 eggplant bites Calories: 139 Fat: 3 g Carbohydrates: 16 g Sugar: 4 g Sodium: 374 mg Fiber: 6 g Protein: 14 g Cholesterol: 5 mg

Spicy “Fried” Broccoli

Most of us get in the habit of cooking things the same way all of the time, especially when it comes to vegetables. And if you are like many of our new clients, you may think that if you don’t eat a veggie raw, you’ll lose most of the nutrients. Well great news, this is Poppycock!  You may be surprised to learn that many phytonutrients, like lycopene which is found in tomatoes, bell peppers and other red-colored produce (and lowers risk of cancer and heart attacks) actually become more available to the body when the vegetable is heated. Other nutrients like Vitamin C are higher in raw veggies, so it’s great to eat veggies prepared in different ways to reap the range of benefits and enjoy the different flavors!

To help you to do this, we’ve got some delish recipes like Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil and Lemon Juice, Easy Peasy Seasoned Brussel SproutsRoasted detoxifying Veggies. And now we’ve whipped up this yumster! It’s an easy, yet different way to cook broccoli. This spicy fried broccoli is easy to cook and can be done right on your stovetop.

Spicy_fried_broccoli_logo

 

 

Pssst…Need more convincing that raw isn’t the only way to reap nutritional benefits? Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw.  According to a study in the Journal of Agriculture and Food Chemistry, boiling and steaming better preserves antioxidants, especially carotenoids, in carrots, zucchini and broccoli, than frying, though boiling was shown to be the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.

And indole is formed when certain plants (particularly cruciferous vegetables such as broccoli, cauliflower and cabbage) are cooked—and it helps kill precancerous cells before they turn malignant.

However, eating broccoli raw also has its advantages since heat damages the enzyme myrosinase, which plays a role in killing precancerous cells.

The bottom line? You’ll reap benefits from veggies no matter how they are cooked (and whether or not they are cooked at all!). So make sure you prepare them how you like them! Here’s one way to shake up your routine:

 

Spicy “Fried” Broccoli

Serves: 4

Ingredients:

16 oz of defrosted frozen broccoli, drain if necessary

3/4 tablespoon avocado oil

½ teaspoon crushed red chili peppers

½ teaspoon crushed garlic

 

Instructions:

  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.

 

Nutrition facts per serving: 58 calories, 3 g fat, 29 mg sodium, 6 g carbohydrates, 1 g protein, 3 g fiber

Spicy "Fried" Broccoli
 
Author:
Serves: 4
Ingredients
  • 16 oz of defrosted frozen broccoli, drain if necessary
  • ¾ tablespoon avocado oil
  • ½ teaspoon crushed red chili peppers
  • ½ teaspoon crushed garlic
Instructions
  1. Dry broccoli as thoroughly as possible
  2. Heat oil in a large cast iron skillet over medium heat
  3. Add the crushed pepper and garlic to the skillet. Stirring constantly, allow to cook for 1 minute
  4. Add broccoli. Stir occasionally until the broccoli begins to get crispy and a bit brown
  5. Season with salt if desired.
Nutrition Information
Serving size: 4 Calories: 58 Fat: 3 Carbohydrates: 6 Sodium: 29 Protein: 1

 

Skinny Cold Kale Noodle Salad

As registered dietitians, our clients are always asking us what they can eat that won’t cause them to gain weight when they feel like they are a bottomless pit. You know what we’re talking about—those days when you just feel like you want to eat everything—and often do! This happens to us too– eeks! Well, we always tell our clients to fill up on veggies (and this is what we try our best to do too!)—but completely understand that not everyone always wants to just go for veggie crudité. That’s why we’ve created a number of recipes below—fill up on them and you’ll save yourself from indulging in hundreds of calories elsewhere:

Easy Crunchy Braised Cabbage- 26 Calories,

Colorful Detox Salad-34 Calories,

Easy Peasy Seasoned Brussel Sprouts- 54 Calories,

Caramelized Cauliflower with Olive Oil and Lemon Juice- 63 Calories,

Roasted detoxifying Veggie—88 Calories for a huge serving
In honor of getting a noodle and filling up with just 69 calories, we’ve created this for you! Go for it next time you just feel like eating!

Skinny_Cold_Noodle_Salad_2LOGO
Skinny Cold Kale Noodle Salad
Serves 4

Ingredients
2, 8-oz packages Skinny Kale Noodles Spaghetti or Angel Hair, (OK if not Kale variety)
1 small red bell pepper, (about 2/3 cup) cut in slices, about ¼ inch thick
1 small yellow bell pepper, (about 2/3 cup) cut in slices, about ¼ inch thick
1 small orange bell pepper, (about 2/3 cup)cut in slices, about ¼ inch thick
1-1/2 cup purple cabbage, sliced
2 teaspoon olive oil
2 tablespoon red wine vinegar
Sea salt, to taste,
Pepper, to taste

Directions
1. Rinse and drain noodles according to directions on package. Drain well (we actually blotted with a towel to remove as much moisture as possible).
2. In a small bowl add the oil and vinegar. Add salt and pepper to taste and stir thoroughly until combined.
3. Pour the dressing over the noodles and mix well so that the noodles are coated. Then add the veggies to the noodles and stir until they are coated in the dressing too.
4. Refrigerate and serve cold. Enjoy!

The Skinny Nutrition Facts Per Serving
Serves 4 (Each serving is 1 generous cups): 69 Calories, 4 g fat, 10 g carbohydrate, 1 g protein, 1 g saturated fat, 6 g fiber, 3 g sugar, 1 g saturated fat

 

Skinny Cold Kale Noodle Salad
 
As registered dietitians, our clients are always asking us what they can eat that won’t cause them to gain weight when they feel like they are a bottomless pit. You know what we’re talking about—those days when you just feel like you want to eat everything—and often do! This happens to us too-- eeks! Well, we always tell our clients to fill up on veggies (and this is what we try our best to do too!)—but completely understand that not everyone always wants to just go for veggie crudité.
Author:
Serves: 4
Ingredients
  • 2, 8-oz packages Skinny Kale Noodles Spaghetti or Angel Hair, OK if not Kale variety)
  • 1 small red bell pepper, (about ⅔ cup) cut in slices, about ¼ inch thick
  • 1 small yellow bell pepper, (about ⅔ cup) cut in slices, about ¼ inch thick
  • 1 small orange bell pepper, (about ⅔ cup)cut in slices, about ¼ inch thick
  • 1-1/2 cup purple cabbage, sliced
  • 2 teaspoon olive oil
  • 2 tablespoon red wine vinegar
  • Sea salt, to taste,
  • Pepper, to taste
Instructions
  1. Rinse and drain noodles according to directions on package. Drain well (we actually blotted with a towel to remove as much moisture as possible).
  2. In a small bowl add the oil and vinegar. Add salt and pepper to taste and stir thoroughly until combined.
  3. Pour the dressing over the noodles and mix well so that the noodles are coated. Then add the veggies to the noodles and stir until they are coated in the dressing too.
  4. Refrigerate and serve cold. Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 69 Fat: 4 g Saturated fat: 1 g Carbohydrates: 10 g Sugar: 3 g Fiber: 6 g Protein: 1 g

Skinny_Cold_Noodle_SaladLOGO

Hawaiian Protein Roll Ups

By now you probably know that we are girls who love our veggies, fruits, seafood, chicken and fish (and of course, our chocolate—mention any and we’ll already be drooling! After all, that’s why we created recipes like our Chocolate Drizzled Granola Balls, our Guac-Chocolate Mousse -which marries veggies and chocolate and is debatably one of our top five favorite creations, and our Chocolate Drizzle Popcorn, just to name a few J ). But you’ve been asking for healthy meat dishes as well that taste delish and won’t break the calorie-bank. And who are we to disappoint? 🙂 So we had our fabulous intern Kelsi Wildermuth create a healthy steak dish that is just for you meat lovers and for our Paleo peeps!

 

Remember fruit roll ups as a kid? Well that’s the inspiration for this protein roll up! To take it even further, vegetables and juicy pineapple are rolled in a piece of meat, simply tossed on the grill, and voila! A little taste of Aloha! The steak is marinated in Dr. Bragg’s liquid aminos and the veggies are drizzled with it. (Bragg’s liquid aminos are lower-sodium, non-GMO, replacement for Tamari and Soy Sauce.) Grill this up for any time of the day! It’s like having your own little luau.

Hawaiian_Protein_Roll_Ups_Pinterest

As we always say, a healthy meal must have both protein and fiber to provide satiety and prevent dips in blood sugar. This Hawaiian Roll-up has both– a 22 gram protein punch and seven grams of fiber in one serving! You’ll also get a dose of iron and B12.

Kelsi’s Tips:

  • Imagine you’re on a mini vacation to Hawaii for dinner tonight.
  • This dish is best a little on the rare side.

 

Enjoy the flavors of Hawaii, from our kitchen (well, Kelsi’s kitchen 🙂 ) to yours, aloha nui loa

 

 

Hawaiian Protein Roll Ups

(Yields 6 servings)

 

Ingredients:

– One pound butterfly cut prime rib steak

– ¼ cup Bragg’s liquid aminos

– 1 large carrot

– 1 zucchini

– 1 red pepper

– 1 pineapple

– 6 toothpicks

Directions:

  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).

(If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)

 

Nutritional Information:

Per 1 roll up

Calories 177; Fat 1g; Saturated Fat 0g; Carbohydrates 26g; Protein 22g; Cholesterol 13mg; Sodium 200mg; Fiber 7g

facebook

Hawaiian Protein Roll Ups
 
Author:
Serves: 6 servings
Ingredients
  • One pound butterfly cut prime rib steak
  • ¼ cup Bragg’s liquid aminos
  • 1 large carrot
  • 1 zucchini
  • 1 red pepper
  • 1 pineapple
  • 6 toothpicks
Instructions
  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).
  8. (If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)
Nutrition Information
Serving size: 1 roll up Calories: 177 Fat: 1 Saturated fat: 0 Carbohydrates: 26 Sodium: 200 Fiber: 7 Protein: 22 Cholesterol: 13

 

Cheesy Cauliflower and Edamame Nuggets

Looking for new ways to squeeze veggies into your diet without having to eat another salad or steamed veggies? Then say  hello to your new Meatless Monday “go-to” scrumptious meal or snack! These cheesy patties are deliciously crispy on the outside and soft and moist on the inside and super fun and easy to make.  You’ll never believe your new love is primarily veggies, instead, you’ll feel like you are getting a taste bud excursion.   We made these even easier to prepare and used the frozen cauliflower florets which makes them an absolute breeze to whip up.  You can even try dipping them in some ranch dressing if you really want to indulge in this snack! Who wouldn’t want to get their hands a little messy making this cheesy filled veggie delight?!

And you may enjoy these other ways to squeeze veggies in your life! Try our I Beg Your Parsnips, our Skinny Cauliflower Gratin and our Guilt Free Kale Chips! 

Cheesy_Cauliflower_Nuggest2 - logo

Cheesy_Cauliflower_Nugget-SingleBaked - logoside (1) Cheesy_Cauliflower_Collage2_WRITING

Cheesy Edamame and Cauliflower Nuggets

 

Makes 12 Servings

 

Ingredients

3 cups cauliflower florets, steamed (or frozen, microwaved)

1 ¼ cup of Panko bread crumbs

1 egg (we use Eggland’s Best eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)

2 egg whites

3 ounces finely shredded low –fat cheddar cheese

1/4 cup shelled edamame

1/4 tsp onion power

1/4 tsp pepper

Dash of cumin

Dash of garlic powder

 

Directions

  1. 1. Preheat oven to 375 degrees.
  2. 2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. 3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. 4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. 5. Leave in the oven for 25 minutes. Add salt to taste.

 

Nutrition Facts per serving (2 patties):

112 calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein

 

 

*The Nutrition Twins work with Eggland’s Best to help people to have healthy diets.

Cheesy_Cauliflower_Nugget-SingleBaked - logoside (2)

Cheesy Cauliflower and Edamame Nuggets
 
Author:
Serves: 12
Ingredients
  • 3 cups cauliflower florets, steamed (or frozen, microwaved)
  • 1 ¼ cup of Panko bread crumbs
  • 1 egg (we use
  • Eggland’s Best
  • eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)
  • 2 egg whites
  • 3 ounces finely shredded low –fat cheddar cheese
  • ¼ cup shelled edamame
  • ¼ tsp onion power
  • ¼ tsp pepper
  • Dash of cumin
  • Dash of garlic powder
Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. Leave in the oven for 25 minutes. Add salt to taste.
  6. Nutrition Facts per serving:
  7. calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein
  8. Serving Size 2
Notes
*The Nutrition Twins work with Eggland’s Best (http://bit.ly/1HVNeap) to help people to have healthy diets.
Nutrition Information
Serving size: 2 Calories: 112 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12.5 g Sugar: 0 g Sodium: 190 mg Fiber: 2.25 g Protein: 11 g

Veggie Quinoa

You’ve asked and we’ve listened! For all of you who requested a satisfying, comfort food featuring quinoa that is healthy, delicious and great for a Meatless Monday, say hello to this Veggie Quinoa! The timing couldn’t be more perfect as our mom was recently put on a restrictive diet and the only grain she can eat is quinoa, so we’ve been trying to keep it fresh for her. We love the chunky, soft texture of this veggie quinoa—for us it does just the trick to satisfy our carbohydrate cravings—and we think it will for you too! The bonus here is that quinoa is one of the few grains that is great source of plant based protein. One of the secrets to this dish is that by adding chicken broth to the liquid mixture, you’ll feel like you’re getting the comforting goodness of chicken noodle soup! And for those of you who want to keep this a vegan dish, use low-sodium vegetable broth instead.

Pssst… if you’re looking for a few of our tasty, healthy indulgences, here are just a few…

5 Minute Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls  (this one doesn’t use fruit to sweeten it, but it’s low-calorie and delish!)

Cinnamon Oatmeal Raisin Cookies

Wild Blueberry Cookies

Blueberry-Lemon Detox Smoothie

Veggie_Quinoa-final_dish_logo

Veggie Quinoa

Makes 11 Servings

 

Ingredients

1-1/2 cups carrots, chopped

4 stalks celery, chopped

1 medium onion, diced

3 cloves garlic, minced

3-1/3 Tablespoons olive oil

4 cups chicken broth, low sodium (or low-sodium vegetable broth)

2 cups water

3-3/4 cups of dry quinoa

Olive oil spray

 

Directions

1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn’t burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.

2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.

3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.

4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.

5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!

 

Nutrition Information:

1 serving (3/4 cup) – 175 calories, 2.5 g fat, 0 g saturated fat, 73 mg sodium, 33 g carbs, 4 g fiber, 5 g sugar, 8 g protein

Veggie_Quinoa_chopped_veg Veggie_quinoa_chicken_brothVeggie_Quinoa_final (2)

Veggie Quinoa
 
Author:
Serves: 11
Ingredients
  • 1-1/2 cups carrots, chopped
  • 4 stalks celery, chopped
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 3-1/3 Tablespoons olive oil
  • 4 cups chicken broth, low sodium (or low-sodium vegetable broth)
  • 2 cups water
  • 3-3/4 cups of dry quinoa
  • Olive oil spray
Instructions
  1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn't burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.
  2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.
  3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.
  4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.
  5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!
Nutrition Information
Serving size: ¾ cup Calories: 175 Fat: 2.5 g Saturated fat: 0 g Carbohydrates: 33 g Sugar: 5 g Sodium: 73 mg Fiber: 4 g Protein: 8 G