Archive | March 2013

Grape & Walnut Quinoa Salad

We have a winner! I loved the mixture of sweet, crunchy and slight heat in this salad. The prep is really easy too, so make this on Sunday and enjoy for lunches throughout the week. This recipe is a great way to get protein, fiber and healthy fats into your meal. So, enjoy!

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Grape & Walnut Quinoa Salad
Serves: 6

1.5 cups water
1 cup quinoa, well-rinsed (buy fair-trade!)
1/2 tsp. salt
2 cups red seedless grapes, halved
2 stalks celery, thinly sliced
1/3 cup un-salted walnuts, chopped
4 medium radishes, sliced
3 scallions, white & green parts, thinly sliced
1 jalapeño, seeded and minced

Ginger-Apple Vinaigrette
1/4 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. ground ginger
3 tbsp. apple cider vinegar
5 tbsp. extra virgin olive oil

Instructions:
1) Cook quinoa according to package directions.
2) Mix vinaigrette ingredients in a small bowl, whisk until blended.
2) Once quinoa is cooled, mix with above ingredients. Pour vinaigrette over top of salad and mix well. Serve or chill in refrigerator to serve later.

Nutrition Facts (per serving): 289 calories, 17g fat(2g saturated), 30g carbohydrate(3.5g fiber), 7g protein

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Sun-Dried Tomato Turkey Meatballs

Almost one month since my last post, yikes! The dietetic internship has been very busy to say the least. I really miss the part of my life where I had free time to experiment with cooking. I’m going to work harder this month to show my face here, so to speak.  Due to working seven days last week, I had to relinquish control of grocery shopping to Mr. Applebutter.  All sorts of full fat cheeses and ice cream made their way into my house, but so did some organic veggies and free-range beef. I was proud!

Enjoy this easy spin on the classic spaghetti and meatballs.

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Sun-Dried Tomato Turkey Meatballs
Serves: 3 (3 meatballs per serving)

1/4 cup whole wheat low-sodium seasoned breadcrumbs
9 large drained, rinsed and chopped Sun-Dried Tomatoes (in oil)
2 tsp dried parsley
2 cloves garlic, minced
3 tbsp. reduced fat Parmesan cheese, grated
1/4 teaspoon salt
1 egg, beaten
1 tablespoon skim milk
3/4 pound 97% lean ground turkey

Instructions:

1) Preheat oven to 350˚F.

2) Combine breadcrumbs with tomatoes, parsley, garlic, Parmesan and salt in a large bowl. Mix with beaten egg and milk to incorporate. Add ground turkey to the mixture and combine by hand.

3) Form into 9 medium-sized balls and arrange on a large baking sheet. Bake for about 25 minutes, or until cooked through. Be sure to turn halfway through cook time.

4) Remove from heat and serve with your favorite sauce and whole wheat pasta.

Nutrition Facts (per serving): 214 calories, 6g fat, 10g carbohydrate (1.5g fiber), 30g protein