This recipe is a great vegetarian meal with a lot of protein from the black beans, Greek yogurt and quinoa, and healthy fats from the avocado. I also went heavy on the tomato topping to add extra nutrition. It was a happy moment for me when Dan asked for more “sour cream,” meaning I had successfully fooled him into eating Greek yogurt! This really is a vegetarian meal that even a meat lover will be full after eating, remember protein is not just meat!!
Quinoa Black Bean Burrito Bowls slightly adapted from Prevention RD
2 cups low sodium chicken broth (sub for water if vegetarian)
1 cup uncooked quinoa
1 Tbsp olive oil
1/2 white onion, chopped
2 cloves garlic, minced
1 can low sodium black beans, drained and rinsed
1/2 cup cilantro, chopped (if you like cilantro- add it in!)
2 tsp chili powder
pinch of cayenne
2 tbsp. fresh lime juice (I used the refrigerated bottle of lime juice)
2-3 plum tomatoes, diced
1/4 cup nonfat plain Greek yogurt
1/2 cup 2% cheddar cheese, shredded
1/2 avocado, pitted and diced
1/4 cup pineapple salsa
10-15 blue corn tortilla chips (for dipping)
- Heat chicken broth (or water) in a pot and bring to a boil.
- Add quinoa, stir, and return to a boil. Lower heat, cover, and simmer about 15-20 minutes.
- Meanwhile, heat olive oil in a medium skillet over medium high heat. Add onions and cook until softened. Add garlic and cook 1 minute. Add black beans,
half of cilantro, chili powder, cayenne, and 2 tablespoons lime juice. Reduce heat to low and keep warm until quinoa is finished.
- When the quinoa is fully cooked, remove from heat and fluff with a fork.
- To assemble bowls, divide quinoa between three bowls. Top with black beans, tomatoes, yogurt, cheese, avocado, and salsa. Serve warm.
I have to apologize- I missed Monday’s post! I was actually out of town for a long weekend, and after landing back in Buffalo after 11pm on Monday, I accepted that the post just wasn’t happening. Here’s the proof of my excuse.. and yes, I really was that close to a giraffe!
I’m getting back into the swing of things and should have some new recipes up for you next week. Here’s something funny I wanted to share for any RD readers, hopefully it gets a laugh..
I don’t have a recipe for you today, but I did make this Mexican quinoa dish last week (scroll down a bit on the post to find it) and it was probably the best version of quinoa I’ve tried so far. The only changes I made were using regular oregano instead of the Mexican kind, and I subbed out the paprika for a few dashes of ground cayenne pepper. Definitely give this one a try in the near future!
This salad was just a little creation one night and I wanted to share it because it was so fresh and summer-y. Personally, I could live off of avocados, and the one in this salad was perfectly green. I couldn’t have been more excited to see no brown spots after a string of bad ones the last few times I’ve purchased them! If you don’t know how to prepare an avocado it’s very simple, here’s a very helpful step-by-step description that I found…
Avocados are a great source of the healthier unsaturated fats. Don’t let that be an excuse to eat the whole thing though, (although it will be hard to resist!) a healthy portion of an avocado is only 1/4 of it. So enjoy the healthy fat, but watch your portion.
Tropical Summer Salad
1 mango, chopped
1 avocado, chopped
1/4 cup sliced almonds
2 tbsp. green olives, sliced
1/4 red onion, thinly sliced
6 oz. spinach & mixed greens
Dressing: I made a simple red wine vinaigrette with olive oil, red wine vinegar and a little salt and pepper. The amount will depend on how much salad you plan to eat. For 3 servings I used about 1/3 cup red wine vinegar and 1/2 cup extra virgin olive oil. Prepare it to taste and to the amount of salad you will eat in that sitting.
- Mix all ingredients and top with dressing given or dressing of choice.
This one was such a delicious vegetarian dinner. Lately I’ve been steering towards 2-3 veggie meals a week because it just makes me feel more satisfied (whaat? more satisfied with no meat?? Yes!), it is usually quicker and easier to prepare, and I know I’m meeting my veggie requirements for the day. I hope you make this using the fresh pesto too… there really is nothing like the smell of it coming out of the food processor. I’m a HUGE fan of fresh basil. Despite what professional chefs may say, I think that dried herbs pack good flavor and are an economical choice for a lot of herbs.. BUT I do have to agree with them that fresh basil just doesn’t compete with dried. Get down to your local farmers market, buy a pot of it, and make this recipe!
Basil Pesto & Mushroom Lasagna- slightly adapted from chocolate broccoli
8 whole wheat lasagna noodles
1 (15-ounce) tub part skim ricotta cheese
2 cups sliced white mushrooms
1/2 cup chopped basil
1/4 cup chopped walnuts
6 tablespoons homemade pesto (see below)
1 cup (4-ounces) shredded part skim mozzarella cheese
2 cups packed fresh basil leaves (note: If it’s a season where basil isn’t so fresh, you can sub this out for spinach and use 1 tsp. of dried basil to get the flavor)
3 cloves garlic
1/4 cup chopped walnuts
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste
1/4 cup parmesan cheese
- Preheat oven to 350°.
- Cook 8 lasagna noodles according to package directions.
- Prepare homemade pesto by mixing basil, garlic, walnuts, salt & pepper in a food processor. Add oil in a little at a time, making sure it is well combined. Add enough oil to reach the consistency you prefer (I only used about 1/4 cup). Then mix in Parmesan cheese.
- Combine ricotta, mushrooms, 1/2 cup basil and 1⁄4 cup walnuts in a small bowl.
- Coat a 13×9 baking dish with cooking spray (or a lasagna pan if you have it). Spread 2 tablespoons homemade pesto across the bottom of the pan, then cover with 4 of the noodles. Spread the herb-ricotta mixture over the noodles, and top with the 4 remaining noodles. Cover with the remaining 4 tbsp. pesto and sprinkle the mozzarella over the top.
- Bake for 30 minutes, or until heated through and bubbling.
Disclaimer: The homemade pesto made about 6 tbsp. but I didn’t measure it exactly. So don’t worry if it is slightly less then the measured amount, I promise it will work in the recipe.
I’m squeezing this recipe in after working an 11 hour day with children… so, you’re just getting the recipe! I hope it looks like something you may enjoy :)
Shrimp & Bulgur Risotto– slightly adapted from Self
2 tablespoons olive oil
3 cloves garlic, finely chopped
1 cup bulgur wheat
salt to taste
12 ounces fresh or frozen (thawed) raw shrimp, shelled and deveined
2 cups fresh or frozen corn kernels
1 medium red bell pepper, chopped (I used 1/2 of a red pepper and 1/2 of a green pepper because that’s what I had on hand)
1 lime, juiced
1/4 teaspoon red pepper flakes
- Boil 2 cups of water in a small pot.
- Heat oil in a large pot over medium heat. Cook garlic, stirring, for 30 seconds; add bulgur and salt; stir 1 minute more.
- Gradually stir in 2 cups boiling water, 1/2 cup at a time (waiting until bulgur absorbs it to add more), until bulgur is slightly soupy, 8 to 10 minutes (You might not use all the water- I didn’t).
- Add shrimp. Cook, stirring constantly, until it turns pink, 2 to 3 minutes.
- Add corn, bell pepper, juice from 1 lime and red pepper flakes; stir, adding 2-3 tbsp. water to keep mixture creamy.
- Cook, stirring, until corn and pepper are warmed through, 1 to 2 minutes.
Try to actually buy these ingredients at a local farmers market. They will taste better, smell fresher, and you’ll be supporting local farmers which is a great thing to do!
Grilled Farmers Market Sandwich– slightly adapted from Cooking Light
2 tbsp. olive oil, divided
1 medium eggplant, sliced into 1/2-inch thick pieces
1/2 small white onion, sliced into 1/2-inch thick pieces
1 medium zucchini, sliced lengthwise into 4 pieces
1/4 tsp. black pepper
1/8 tsp. salt
1 tbsp. balsamic vinegar
10 oz ciabatta bread, cut into desired sandwich size and sliced open
1/4 lb (4 oz) provolone cheese
1 plum tomato, thinly sliced
8 fresh basil leaves
- Preheat grill to medium-high (I actually used a George Foreman but feel free to use a real grill!)
- Brush 1 tbsp. olive oil (you may need more to coat) evenly over both sides of eggplant, onion, and zucchini. Sprinkle with salt and pepper.
- Place onion on grill coated with cooking spray, grill for 5-6 minutes on each side (or 5-6 minutes total if using a closed George Foreman). Remove from grill, and separate into rings.
- Grill eggplant and zucchini 4 minutes on each side until tender (or 4-6 total with a closed George Foreman).
- Preheat broiler (or feel free to stick this step and grill the bread!) to high.
- Combine 1 tbsp. oil and vinegar in a bowl. Brush mixture over cut sides of bread. Place bread, cut side up, on a foil lined cookie sheet and broil 2-3 minutes. Divide cheese evenly between bread pieces and broil for another minute until cheese is melted.
- Top each sandwich with 1 eggplant slice, 1 zucchini slice, 1 tomato slice, a few grilled onions, and a basil leaf.
Here’s a really simple summer one for you that will be refreshing and sweet without all the calories and fat of ice cream. I can’t take credit for the idea (see link below) but it’s such a great one that I had to share with you. Feel free to alter the fruit and juice to, well, whatever you want!
Raspberry-Peach Ice Pops– inspired by foodventures
Makes: 4 ice pops
About 1 cup Oceanspray Light: Cranberry & Raspberry Juice
Handful of Raspberries, diced
1/2 peach, diced
- Place enough diced raspberries and peaches into each ice pop mold to fill 3/4 of the way to the top.
- Pour juice into each mold to fill to the top (will be about 1 cup total divided between the 4 pops).
- Freeze for 4-5 hours and enjoy