Quinoa Bowl with Chicken and Avocado Cream

Food Network Kitchen

Prep: 15 min     Cook 30 min 

Yield:

4 bowls (about 1 cup quinoa each)

Ingredients:

1 -1/2 cups red quinoa

1 C fresh cilantro leaves and tender stems, finely chopped, plus 4 sprigs for garnish

2 scallions, thinly sliced

2 Tbsp. Olive Oil

Kosher salt

1 Avocado, halved, pitted and cut into large chunks

1/4 C Sour Cream

3 Tbsp. grated Parmesan

Juice of 1 lime, plus 1 lime, quartered

Pinch cayenne pepper

1 C frozen fire-roasted corn, thawed

2 C shredded rotisserie chicken meat

2 C tortilla chips, crushed

1 C black bean salsa

1/4 C roasted and salted pepitas

Directions:

Make the quinoa: Bring the quinoa and 2-1/2 C water to a boil in a large saucepan over medium-high heat. Cover, reduce the heat to medium-low and gently simmer until the quinoa is tender and most of the water is absorbed, 20-25 minutes. Drain off any excess water. Stir in the chopped cilantro, scallions, oil and 1/2 tsp. salt. 

Make the avocado cream: While the quinoa cooks, process or blend the avocado, sour cream, Parmesan, lime juice, 1 Tbsp. water, cayenne and 3/4 tsp. salt in a food processor or blender until smooth and creamy.

If the corn still has a chill, microwave it for about 1 minute.

Build the bowls: Divide the quinoa evenly among 4 bowls. Top each with neat piles and/or rows of chicken, tortilla chips, corn, salsa and pepitas. Top with some sauce, a sprig of cilantro and a lime quarter.

Sandwich Fillings

     Our family took a little trip to Moab and I wanted to fix something a little different for the lunch sandwiches (PB&J is great - just not every day).  I checked out everydayhealth.com and came up with these 2 ideas which everyone seemed to enjoy.

Champion Chicken Pockets

Total Time: 15 mins

Ingredients
1/4 cup(s) yogurt, low-fat plain
1/4 cup(s) dressing, reduced-fat ranch
1 1/2 cup(s) chicken, breast (cooked), chopped
1/2 cup(s) broccoli, chopped
1/4 cup(s) carrot(s), shredded
1/4 cup(s) nuts, or walnuts (optional)
2 large pita, 100% whole-wheat, halved crosswise

Preparation

1. In a small bowl stir together yogurt and ranch salad dressing.

2. In a medium bowl combine chicken, broccoli, carrot, and, if desired, nuts. Pour yogurt mixture over chicken; toss to coat. Spoon chicken mixture into pita halves.

 

Makes 4 servings.

Nutritional Info (Per serving):

Calories: 231, Saturated Fat: 1g, Sodium: 392mg, Dietary Fiber: 3g, Total Fat: 8g, Carbs: 21g, Cholesterol: 53mg, Protein: 20g

Exchanges: Vegetable: 0.5, Starch: 1, Lean Meat: 2, Fat: 0.5

Carb Choices: 1.5

  

Artichoke-Feta Tortilla Wraps

This is supposed to be served hot as an appetizer which I think would be great (like the warm artichoke dip) but I haven't tried it that way yet.  We thought it was good cold. We just didn't use the tortillas and mixed the dressing right in. My husband is not a big pesto fan so I only did half the pesto which was plenty.

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Ingredients

• 1 can(s) artichoke hearts, drained and finely chopped
• 1/2 cup(s) cream cheese, reduced-fat
• 3 scallion(s) (green onions)
• 1/3 cup(s) cheese, Parmesan  
• 1/4 cup(s) cheese, feta, crumbled
• 3 tablespoon pesto, reduced-fat
• 8 tortilla(s), spinach, or tomato or flour tortilla
• 7 ounce(s) pepper(s), red sweet, roasted, drained and cut into strips
• 8 ounce(s) yogurt, fat-free plain
• 1 tablespoon chives
  

  Preparation

  Artichoke-Feta Tortilla Wraps:
  1. Coat a 3-quart rectangular baking dish with cooking spray; set aside. For filling, in a large bowl stir together the artichoke hearts, cream cheese, green onions, Parmesan cheese, feta cheese, and pesto.
  
  2. Place about 1/4 cup filling onto each tortilla. Top with red pepper strips; roll up. Arrange tortilla rolls in the prepared baking dish. If desired, lightly coat tortilla rolls with additional cooking spray. Bake, uncovered, in a 350° oven about 15 minutes or until heated through.
  
  3. Cut each tortilla roll into thirds and arrange on a serving platter. Serve with Yogurt-Chive Sauce.
  Yogurt-Chive Sauce:
  In a small bowl stir together one 8-ounce carton plain fat-free yogurt and 1 tablespoon snipped fresh chives.
  

  Servings
  Contains Wheat/Gluten Contains Dairy Vegetarian Diabetes-Friendly

  Nutritional Info (Per serving):

  Calories: 75, Saturated Fat: 2g, Sodium: 177mg, Dietary Fiber: 1g, Total Fat: 4g, Carbs: 8g, Cholesterol: 8mg, Protein: 3g

  Exchanges: Vegetable: 0.5, Starch: 0.5, Fat: 0.5

  Carb Choices: 0.5