Here are some easy recipes of quinoa which will help you to lose weight:-
- Warm Quinoa Salad with Edamame and Tarragon
- Makes: 4 servings
- Prep: 25 mins
- Start to Finish: 25 mins
- Carb Grams Per Serving: 46
Ingredients
- 1 cup quinoa, (see Note)
- 2 cups vegetable broth
- 2 cups frozen shelled edamame, thawed (10 ounces)
- 1 tablespoon freshly grated lemon zest
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
- 1/2 teaspoon salt
- 1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
- 1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)
Directions
- About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. After this add the quinoa into the boiling broth and let it cook for maximum eight minutes and add the edamame in it. Let them cook until the tenderness of quinoa and edamame.
- In a large bowl whisk the lemon zest, juice oil, tarragon and salt. After that add quinoa and pepper it. Divide it into 4 plates and decorate it with the topping of walnuts.
Nutrition Information
Servings Per Recipe: 4PER SERVING: 404 cal., 18 g total fat (1 g sat. fat), 645 mg sodium, 46 g carb. (16 g fiber), 17 g pro.
- Quinoa with Latin Flavours
- Makes: 4 servings
- Prep: 30 mins
- Start to Finish: 45 mins
- Carb Grams Per Serving: 27
Ingredients
- 1 cup quinoa, (see Note)
- 2 teaspoons canola oil
- 1 medium onion, chopped
- 1 4 - ounce can chopped green chiles
- 2 cloves garlic, minced
- 1 14 - ounce can reduced-sodium chicken broth, or vegetable broth
- 1/4 cup pepitas, toasted (see Note)
- 3/4 cup coarsely chopped fresh cilantro
- 1/2 cup chopped scallions
- 2 tablespoons lime juice
- 1/4 teaspoon salt
Directions
About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. Add some onion in it, cook until the onions gets softened. You can add chiles and garlic with it as per your taste. Add quinoa and broth, cover and cook until the until the quinoa gets tender and all the liquid get absorbed.
After this add cilantro, pepitas, scallions, lime juice and salt into the quinoa, mix it gently.
- Nutrition Information
Servings Per Recipe: 4
PER SERVING: 181 cal., 6 g total fat (1 g sat. fat), 1 mg chol., 196 mg sodium, 27 g carb. (3 g fiber), 7 g pro.
PER SERVING: 181 cal., 6 g total fat (1 g sat. fat), 1 mg chol., 196 mg sodium, 27 g carb. (3 g fiber), 7 g pro.
- Quinoa and Smoked Tofu Salad
- Makes: 4 servings
- Prep: 25 mins
- Start to Finish: 35 mins
- Carb Grams Per Serving: 26
Ingredients
- 2 cups water
- 3/4 teaspoon salt , divided
- 1 cup quinoa, rinsed well (see Tip)
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 small cloves garlic, minced
- 1/4 teaspoon freshly ground pepper
- 1 6 - 8 - ounce package baked smoked tofu, (see Tip), diced
- 1 small yellow bell pepper, diced
- 1 cup grape tomatoes, halved
- 1 cup diced cucumber
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh mint
Directions
- In a medium saucepan boil water with 1/2 tablespoon of salt. Add quinoa into the boiling water and sim the flame, cover and cook it until the water has been absorbed. On a baking sheet spread the quinoa and let it cool for 10 minutes.
- In the meantime take a large bowl and whisk oil, garlic, lemon juice, 1/2 tablespoon of salt and pepper. Then add the cooled quinoa, bell pepper, tofu, tomatoes, cucumber, parsley with it.
Nutrition Information
Servings Per Recipe: 4PER SERVING: 228 cal., 10 g total fat (1 g sat. fat), 376 mg sodium, 26 g carb. (4 g fiber), 9 g pro.
- Quinoa Salads with Dried Apricot and Baby Spinach
- Makes: 4 servings
- Prep: 30 mins
- Start to Finish: 45 mins
- Carb Grams Per Serving: 51
Ingredients
- 1 cup quinoa, (see Ingredient note)
- 2 teaspoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 cup dried apricots, coarsely chopped
- 2 cups water
- 1/4 teaspoon salt
- 2/3 cup Moroccan-Spiced Lemon Dressing, (recipe follows), divided
- 1 cup cherry tomatoes, or grape tomatoes, halved
- 1 small red onion, chopped
- 8 cups baby spinach
- 1/4 cup sliced almonds, toasted (see Tip)
Directions
- About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high flame heat oil in a medium saucepan. Add some garlic in it and stir constantly until it's get golden. Add apricots and quinoa and cook until the quinoa turns into light golden color. After that add water and salt in it and let it boil for few minutes. Reduce the heat after the quinoa become tender and absorbed the liquid.
- In the mean time take a medium bowl and transfer the quinoa in it and mix 1/3 cup of moroccan spiced lemon dressing with it and let it cool for 10 minutes. Before serving add tomatoes and onion into it.
- Nutrition Information
Servings Per Recipe: 4
PER SERVING: 325 cal., 10 g total fat (1 g sat. fat), 214 mg sodium, 51 g carb. (7 g fiber), 11 g pro.
PER SERVING: 325 cal., 10 g total fat (1 g sat. fat), 214 mg sodium, 51 g carb. (7 g fiber), 11 g pro.
- Chicken Thighs with peer and leak sauce
- Makes: 4 servings
- Prep: 35 mins
- Start to Finish: 35 mins
- Carb Grams Per Serving: 20
Ingredients
- 1 large leek, white and light-green parts only, thinly sliced
- 4 teaspoons extra-virgin olive oil, divided
- 4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 large firm ripe pear, peeled and diced
- 3/4 cup reduced-sodium chicken broth, divided
- 2 teaspoons cornstarch
- 2 tablespoons currant jelly
- 1/4 cup chopped walnuts , toasted (see Tip)
Directions
Take a colander and place sliced leek in it, rinse it and drain it well. On a medium flame heat 2 tablespoon of oil in a large nonstick skillet. Add chicken with 1/4 tablespoon of salt and pepper with it till golden brown. Transfer it into a plate and keep it warm by using foil paper.
Add remaining oil into a pan on a medium heat. Add the leek and cook until chicken becomes softer. Add 1/4 cup of broth and pear until the pear gets soften and broth gets evaporated.
In the mean time take a small bowl and add 1/2 cup of broth and cornstarch and whisk it well. Add currant jelly to the pan and cook, stirring, until melted. Stir in the cornstarch mixture, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, stirring, and cook until thickened, about 1 minute. Return the chicken and any accumulated juices to the pan and turn to coat with sauce. Serve sprinkled with walnuts.
Nutrition Information
Servings Per Recipe: 4
PER SERVING: 333 cal., 18 g total fat (3 g sat. fat), 76 mg chol., 530 mg sodium, 20 g carb. (3 g fiber), 23 g pro.
PER SERVING: 333 cal., 18 g total fat (3 g sat. fat), 76 mg chol., 530 mg sodium, 20 g carb. (3 g fiber), 23 g pro.
- Toasted Quinoa Salad with Scallops and Snow Peas
- Makes: 4 servings
- Prep: 50 mins
- Start to Finish: 50 mins
- Carb Grams Per Serving: 32
Ingredients
- 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
- 4 teaspoons reduced-sodium tamari, or soy sauce, divided
- 4 teaspoons canola oil, divided
- 1 1/2 cups quinoa, rinsed well (see Tip)
- 2 teaspoons grated or minced garlic
- 3 cups water
- 1 teaspoon salt
- 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
- 1/3 cup rice vinegar
- 1 teaspoon toasted sesame oil
- 1 cup thinly sliced scallions
- 1/3 cup finely diced red bell pepper
- 1/4 cup finely chopped fresh cilantro, for garnish
Directions
In a medium bowl add soy sauce with scallops and keep aside. over medium heat, place a large high-sided skillet with a tight-fitting lid. Add 1 tablespoon of canola oil and quinoa with it. Cook until the quinoa turns into the color. Add some garlic and cook until the fragrant. Add some water and salt and let it boil, cover it and cook on the medium heat till the water gets absorbed. Stir in snow peas, cover and let stand for 5 minutes more.
- Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
- Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Nutrition Information
Servings Per Recipe: 4PER SERVING: 326 cal., 15 g total fat (1 g sat. fat), 19 mg chol., 713 mg sodium, 32 g carb. (4 g fiber), 16 g pro.
- Grilled Chicken Tenders with Cilantro Pesto
- Makes: 4 servings
- Prep: 35 mins
- Start to Finish: 35 mins
- Carb Grams Per Serving: 3
Ingredients
- 1/4 cup lime juice
- 1/4 cup reduced-sodium soy sauce
- 1 tablespoon canola oil
- 1 teaspoon chili powder
- 1 pound chicken tenders
- 2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
- 2 scallions, sliced
- 2 tablespoons toasted sesame seeds, (see Ingredient Note)
Directions
Take a large bowl and whisk lime juice and soy sauce with oil and chili powder. Then take a small bowl and reserve 2 tablespoon of marinade. Add the chicken into the remaining marinades. Keep it in the refrigerator for atleast 1 hour.
Pre heat the griller on a medium flame.
In the mean time place cilantro, scallions, sesame seeds and the reserved marinade in a food peocessor and process until it gets smooth. Put some oil on the griller base. Remove the chicken from the refrigerator and grill it until it turns brown. You can serve the chicken with the cilantro-sesame pesto.
Nutrition Information
Servings Per Recipe: 4PER SERVING: 152 cal., 4 g total fat 67 mg chol., 290 mg sodium, 3 g carb. (1 g fiber), 27 g pro.
- Poached Salmon with Creamy Piccata Sauce
- Makes: 4 servings
- Prep: 20 mins
- Start to Finish: 20 mins
- Carb Grams Per Serving: 4
Ingredients
- 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
- 1 cup dry white wine, divided
- 2 teaspoons extra-virgin olive oil
- 1 large shallot, minced
- 2 tablespoons lemon juice
- 4 teaspoons capers, rinsed
- 1/4 cup reduced-fat sour cream
- 1/4 teaspoon salt
- 1 tablespoon chopped fresh dill
Directions
In a large skillet place the salmon and add half cup of wine and water to cover it. Boil it on a high flame, cook it for 5 minutes and remove it from the heat.
- In the meantime on the medium flame heat oil in a medium skillet and add shallot and cook it about 30sec. Add the remaining wine and boil it till 1 minutes. Stir it with lemon juice and capers and cook it for 1 more minutes. Add some sour cream and salt in it.
Nutrition Information
Servings Per Recipe: 4PER SERVING: 304 cal., 16 g total fat (4 g sat. fat), 73 mg chol., 307 mg sodium, 4 g carb. 23 g pro.
