EAT your protein!

I'm having some concern as to whether or not you're all eating your protein...mostly because I'm not. Aack! I'm getting better every day, but it's been a hard switch from a chicken breast to loads of beans, quinoa, hummus, etc. Before all of those things were just a fun side dish, now they're the main dish.

So, more recipes from fellow vegetarian Keri:

Black Bean & Mozzarella Bowl

Mixing mozzarella with panroasted core, black beans, and avocado creates a rich Mexican-inspired feast.

1/4 c smoked tomato vinaigrette
1 can black beans, rinsed and drained
1 tsp cumin (I LOVE CUMIN)
2 c fresh corn kernels (two ears)
2 oz smoked mozzarella, diced
1 pint cherry tomatoes, quartered
3/4 c coarsely chopped avocado
1/2 c finely chopped red onion
1/4 c chopped fresh cilantro

1. In a large bowl, combine vinaigrette, beans, cumin, salt and pepper to taste; set aside

2. Heat a nonstick skillet over medium-high heat. Add corn and pan-roast, stirring occasionially, until lightly browned, about 4 minutes. Remove from heat and let cool. Stir corn and remaining ingredients into black bean mix and toss together

3. Chill until ready to serve. Divide evenly into 4 salad bowls

4 servings, 324 calories ea., 9 g fat, 11 g fiber, 13 g protein.




Lime Biryani

This one has Quinoa!!

2 limes
1 c dry quinoa
1 1/4 c water
3 Tbs. extra virgin olive oil
1 1/4 tsp curry seasoning (such as Spice Islands)
3/4 tsp salt
10 oz shredded carrot (I use a cheese grater...about 1 med carrot)
1 c canned chickpeas (garbanzo beans), rinsed and drained
1 1/2 c thinly sliced scallions
1/4 c sliced almonds, toasted
1/4 c dried currents or golden raisins
3/8 tsp pepper

1. Zest or finely grate one lime to produce 1 1/2 tsp. zest, then jice both limes

2. In a saucepan, combine 3 Tbs. lime juice, quinoa, water, 1 Tbs. olive oil, curry seasoning, and 1/2 tsp. salt. Bring to a boil; reduce heat, cover, and simmer for 15-20 mins or until quinoa turns transparent and liquid is absorbed. Cool and place in a large bowl.

3. Add carrots, chickpeas, scallions, almonds, and currants. Toss

4. In a small bowl, combine remaining 3 Tbs. lime juice, zest, remaining 2 Tbs oil, 1/4 tsp salt, and 3/8 tsp pepper; wisk until well blended. Pour over quinoa mix and toss.

4 servings, 431 calories, 14 g fat, 10 g fiber, 17 g protein.



Vegetarian Fajitas


2 teaspoons vegetable oil
1 cup quartered, sliced onion
1 cup red, green or yellow bell pepper strips
1 (15-ounce) can black, pinto or kidney beans, drained
1/2 cup frozen whole kernel corn
1 (1.25-ounce) package fajitas seasoning
1/3 cup water
1/4 cup chopped fresh cilantro
6 (6-inch) fajita-size flour tortillas, warmed
Heat vegetable oil in large skillet over medium-high heat. Add onion and bell pepper; cook, stirring occasionally, for 3 to 4 minutes or until vegetables are tender.
Stir in beans, corn, fajita seasoning mix and water; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 3 to 4 minutes or until mixture thickens. Remove from heat; stir in cilantro.
Spoon 1/2 cup fajita mixture onto each tortilla; fold in half.
I used pita pockets to fill mine, I toasted them first for just a minute. Really good! I am really enjoying this new meatless thing, I don't fill so heavy after eating.

Keen-wah

Quinoa. Let me introduce you to this protein packed little seed. It's sweet, nutty flavor is great for breakfast, salads, dinner and dessert. It contains all nine essential amino acids, making it a complete protein (a raritey in plant protein sources). It's rich in fiber, VB6, Riboflavin, Magnesium, Zinc, and Iron. Perfect for our meat free challenge. I've seen it in lots of spots in the supermarket...in those clear "Red Mill" packages or boxed by the flax seed.

Here's several recipes you can try:

Greek-Style Quinoa Burgers (I'll be trying this one for sure!)
serves 4
prep time 35 mins

1/2 cup quinoa, rinsed
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
1 can (15 ounces) great northern beans, draned and rinsed
1/4 cup plain dried bread crumbs
1 large egg, lightly beaten
1 teaspoon ground cumin
coarse salt and ground pepper
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pita breads (6-inch)
1/2 English cucumber, thinly sliced diagonally

1. In a small saucepan, bring 3/4 cup of water to a boil, add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, 12-14 mins, set aside (stop here for basic quinoa recipe).

2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, bread crumbs, egg, cumin, 1 teaspoon slat, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.

3. Form mixture into four 3/4 inch think patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 mins to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8-10 mins per side.

4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.

per serving: 493 cals, 20 g protien, 14 g fat, 75 g carb, 13 g fiber



Quinoa Pudding
serves 8
prep time 30 mins

Pair this lighter version of rice pudding with your favorite dried fruit

3/4 cup quinoa, rinsed
4 cups skim milk
1/4 cup sugar
1/4 cup honey
2 large eggs
1/4 teaspoon ground cardamom
1/2 cup golden raisins
1/2 cup chopped dried apricots

1. In a large saucepan, bring quinoa and 3 cups milk to a boil; reduce to a simmer and cook, stirring occasionally, until tender, 12-14 mins.

2. Meanwhile, in a medium bowl, whisk together sugar, honey, eggs, cardamom, and remaining cup of milk. Reduce heat to medium-low. Stirring constantly, slowly pour egg mixture into quinoa; add raisins and apricots.

3. Cook, stirring constantly, until mixture is think enough to coat the back of a spoon, 3-5 mins. Pour pudding into a 2-quart dish and let cool slightly. Cover surface directly with plastic and refrigerate until cool, at least 2 hours.
(I like mine hot though!)

per serving 226 cals, 9g protein, 2 g fat, 45 g carb, 2 g fiber



Quinoa Salad

2 cups quinoa
1/2 cup crushed hazelnuts, toasted
1/4 cup minced green onions
1/4 cup dry black currants, soaked in warm water then drained
1/4 cup sherry vinegar
1/4 cup olive oil

Boil 4 cups water, add quinoa and cook on medium heat for 10 mins. Drain in strainer, then spread on cookie sheet and let cool. Do not rinse.

After quinoa has cooled, place in a bowl, add the remaining ingredients and season with sea salt and freshly ground black pepper to taste.

As an option: Add 1/4 cup finely crumbled blue veined cheese.



YUM!!! Can't wait to try these!