1 Ingredient 5 Ways: Quinoa

Quinoa is such a versatile starch; your options are practically limitless. Whether in a salad, as a side dish or even as breading for chicken, this ancient grain is a great, healthy source of protein and fiber. Here are a just few recipes to showcase some of the different ways you can add quinoa to your meal plans.

 

QUINOA CHICKEN

Yields 4 servings | 1 protein per serving | 1 starch per serving

Ingredients

  • 1 cup quinoa
  • 1 tablespoon Italian seasoning
  • 2 8 oz. boneless, skinless chicken breasts, cut crosswise in half
  • Kosher salt and freshly ground black pepper, to taste
  • 2 large eggs, beaten

Instructions

  • Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • In a large saucepan of 1 1/2 cups water, cook quinoa according to package instructions. Stir in Italian seasoning.
  • Season chicken with salt and pepper, to taste.
  • Working in batches, dredge chicken in flour, dip into eggs, then dredge in quinoa mixture, pressing to coat.
  • Place chicken onto the prepared baking sheet. Place into oven and bake for 20-25 minutes, or until golden brown.
  • Serve immediately, garnished with basil, if desired.

 

SHRIMP QUINOA SPRING ROLLS

Yields 4 servings | 1 protein per serving | 1 starch per serving | 1 vegetable per serving

Ingredients

  • 1 pound medium shrimp, peeled and deveined
  • 12 (16-cm) rice paper wrappers
  • Green leaf lettuce
  • 1 cups cooked quinoa
  • 1 cucumber, julienned
  • 1 carrot, peeled and julienned

Instructions

  • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  • Place shrimp onto the prepared baking sheet. Place into oven and roast just until pink, firm and cooked through, about 6-8 minutes. Let cool before slicing in half lengthwise.
  • Working one at a time, wet rice paper for 10 seconds and transfer to a work surface; place lettuce leaf in the center of each wrapper and top with 2 tablespoons quinoa, 3 slices of cucumber and carrot sticks each and 3 shrimp halves, cut sides down.
  • Bring the bottom edge of the wrap tightly over the filling and then folding in the sides, rolling from bottom to top until the top of the sheet is reached, being careful not to tear the rice paper. Repeat with remaining wrappers and filling.

 

BLUEBERRY BREAKFAST QUINOA

Yields 4 servings | 1 starch per serving | 1 dairy per serving | 1 fruit per serving

Ingredients

  • 2 cups 1% or 2% milk (can substitute rice or almond milk)
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 2 teaspoons Stevia
  • 2cups cooked quinoa
  • 1 cup blueberries

Instructions

  • In a large glass measuring cup, whisk together milk, Stevia, cinnamon and vanilla.
  • Divide quinoa evenly into bowls, pour milk mixture into bowls.
  • Top with blueberries. Serve immediately.

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GARLIC MUSHROOM QUINOA

Yields 4 servings | 1 starch per serving | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 1 pound cremini mushrooms, thinly sliced
  • 5 cloves garlic, minced
  • 1/2 teaspoon dried thyme
  • Kosher salt and freshly ground black pepper, to taste

Instructions

  • In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
  • Heat olive oil in a large skillet over medium-high heat. Add mushrooms, garlic and thyme, and cook, stirring occasionally, until tender, about 3-4 minutes; season with salt and pepper, to taste. Stir in quinoa until well combined.

 

QUINOA TABBOULEH

Yields 4 servings | 1 starch per serving | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 2 cups cooked white quinoa, cooled
  • 1 1/2 cups flat-leaf parsley leaves
  • 1 cup roughly chopped mint leaves
  • 1/4 cup snipped chives
  • 9 ounces cherry tomatoes, quartered
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • MortonĀ® Lite Salt and freshly cracked black pepper

Instructions

  • In a bowl, place quinoa, parsley, mint, chives, tomatoes and lemon zest and toss to combine.
  • In a separate bowl, mix lemon juice, oil, salt and pepper; pour over salad and toss to combine.
  • Serve with 15 gram carb or less pitas, if desired. Count as an additional starch serving

 

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