Corn and Quinoa Casserole with Roasted Vegetables

Canyon Ranch Cooking "
Copyright:
" 1998 Canyon Ranch, Inc.
Recipe By :Jeanne Jones
Serving Size : 4

1/4 cup quinoa -- plus 2 T, rinsed and drained
1/2 teaspoon olive oil -- plus 1 teaspoon, divided use
1 tablespoon chopped shallots
1 tablespoon chopped carrots
1 tablespoon chopped leeks
1 tablespoon chopped celery
2 cups cooked corn kernels -- divided use
2/3 cup soy milk
8 slices eggplant -- (1/2 inch thick)
4 whole scallions
1/4 cup finely chopped parsley
chili powder

For a more colorful presentation, thickened carrot juice may be spooned on the
plates. For carrot juice, combine 3/4 CUP of juice with 1/4 teaspoon of
cornstarch in a small saucepan and mix well. Place over medium heat and bring to
a boil, stirring constantly until thickened, about 2 minutes.

1. Preheat oven to 350F.

2. Sprinkle the drained quinoa on a baking sheet. Place it in the preheated oven
for about 10 minutes, stirring occasionally, until golden brown. Set aside.

3. Heat the 1/2 teaspoon of olive oil in a medium skillet and stir-fry the
shallots, carrots, leeks, and celery for 1 to 2 minutes. Set aside.

4. Combine 1 cup of the corn and the soy milk in a blender and puree. Add the
pureed mixture to the stir-fried

vegetables along with the remaining corn and all but 2 tablespoons of the
toasted quinoa and mix well.

5. Spoon the mixture into a small loaf pan and sprinkle the remaining 2
tablespoons of toasted quinoa over the Bake, covered, in the preheated oven for
40 minute Uncover and bake for 20 more minutes. Remove fro oven while preparing
the remaining vegetables.

6. Increase the oven temperature to 450F.

7. Brush the eggplant slices and scallions with the remaining 1 teaspoon of
olive oil and arrange them in a roasting pan Place in a hot oven for 8 to 10
minutes, or until brow 8. Place a slice of eggplant on each of four plates.
Divide the quinoa into 4 portions and spoon on top of the eggplant. Place the
remaining eggplant slices on top. Garnish serving with 1 tablespoon of chopped
parsley and a chili powder. Place a scallion on top.

MAKES 4 SERVINGS

EACH SERVING CONTAINS APPROXIMATELY:
CALORIES: 205 FAT: 4 g CHOLESTEROL: 0 SODIUM: 27 mg CARBOHYDRATES: 48 g
PROTEIN: 7 g

ABSOLUTELY 5 Stars--An excellent recipe--good enough for company--even if they aren't vegans!

Cheddar and Scallion Corn Bread

From Fitness Magazine

Prep: 15 mins Cook: 18 mins

Yield: 10 muffins

Ingredients

• Nonstick cooking spray
• 1 1/3 cups all-purpose flour
• 2/3 cup yellow cornmeal
• 3 tablespoons sugar
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup buttermilk
• 1/4 cup vegetable oil
• 2 egg whites, lightly beaten
• 1/3 cup grated extra-sharp cheddar
• 1/4 cup sliced scallions

Directions

1. Preheat the oven to 425 degrees. Mist muffin tin pan with cooking spray.
2. Stir in the buttermilk, oil and egg whites until just combined. Distribute the batter evenly between the muffin tins; sprinkle with the cheddar and scallions.
3. Bake 15 to 18 minutes or until a toothpick inserted into the center comes out clean. Let cool and then slice into squares and serve.

Oh so pretty and very tasty too.

Nutrition: 125 calories each; 3g protein, 17 g carbohydrate, 5 g fat (1 g saturated) 1 g fiber

Vegan Turnovers

From Moosewood Restaurant New Classics

Ingredients:
1 cake firm tofu (16 ounces)
1/3 cup sun-dried tomatoes (not packed in oil)
1 TBL olive oil
1 cup chopped onions
1/4 tsp salt (or to taste)
4 cups rinsed stemmed and chopped greens (Kale, spinach, chard, collards, mizuna, arugula or a combination of these)
pinch of dried thyme
1/2 tsp freshly ground fennel seeds
2 garlic cloves, minced
1 TBL fresh lemon juice
1 TBL chopped fresh dill or basil (or 1 tsp dried )
3/4 pound filo pastry (12x17 sheets)
1/4 cup olive oil

Place to tofu between two plates, weight the top plate with a heavy object and press for 20 minutes.
Place the sun-dried tomatoes in a heat proof bowl, cover with boiling water and set aside.

Meanwhile warm the oil in a large skillet. Add the onions and salt and saute on medium heat for 8-10 minutes or until translucent.
Add the greens, thyme, and fennel; then cover, lower the heat and continue to cook for another 5-10 minutes, stirring often until the greens are tender but still bright green. Drain and set aside.

Crumble the tofu, add garlic, lemon juice and dill or basil. Using a food processor or potato masher, mix until smooth and creamy. Add the cooked greens and mix well. Drain and chop the sun-dried tomatoes and fold them into the filling.

Preheat the over to 350
Cover 1 baking sheets with heavy duty aluminum foil (or lightly oil 2 baking sheets)

Unfold 15 sheets of filo on a clean, dry working surface.
Have the filling,k the oil and a pastry brush nearby. Keep unused filo dough covered with damp paper towels to keep the edges from drying out.

Take 2 sheets of the filo and place them with a short side facing you. Brush oil on the sheets and fold in 1/2 length wise. Place 1/2 cup of the filling near the bottom of the rectangle. Take the bottom edge flush with the right side (forming a triangle with the stuffing inside. Keep folding, like you would to fold up a flag.

Brush both sides with a little oil and place on cooking sheet. Makes 8 triangles.

Bake for 20-25 minutes until the turnovers are golden brown and slightly puffed.

Per 6.5 ounce serving: 355 calories (2 turnovers)

Grilled Teriyake Shrimp Kebabs

Ingredients

Sauce:

• 1/4 cup low-sodium teriyaki sauce
• 1 tablespoon sesame seeds, toasted
• 
  
• Kebabs:
• 48 large peeled and deveined shrimp (about 1 1/2 pounds)
• 32 (1-inch) pieces cubed fresh pineapple (about 3/4 pound)
• 1 medium red onion, cut into 8 wedges
• Cooking spray

Preparation

1. Prepare grill.
2. To prepare sauce, combine teriyaki sauce and sesame seeds in a small bowl.
3. To prepare kebabs, thread 6 shrimp, 4 pineapple chunks, and 1 onion wedge alternately onto each of 8 (10-inch) skewers. Brush kebabs with teriyaki mixture. Place kebabs on grill rack coated with cooking spray; grill 8 minutes or until shrimp are done, turning once.

Elisa Bosley, Cooking Light
MAY 2007

• Calories: 254
• Calories from fat: 14%
• Fat: 4g
• Saturated fat: 0.7g
• Monounsaturated fat: 0.8g
• Polyunsaturated fat: 1.6g
• Protein: 35.6g
• Carbohydrate: 17.6g
• Fiber: 1.9g
• Cholesterol: 259mg
• Iron: 4.6mg
• Sodium: 514mg
• Calcium: 110mg

Chicken Bruschetta

Ingredients

• 1 teaspoon garlic powder
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 4 (4-ounce) skinned, boned chicken breast halves
• Cooking spray
• 1 tablespoon olive oil
• 1 (8-ounce) package presliced mushrooms
• 1 small zucchini, quartered lengthwise and sliced (about 5 ounces)
• 4 garlic cloves, minced
• 1 cup chopped plum tomato
• 1/2 cup chopped red onion
• 1/2 cup chopped fresh basil
• 4 teaspoons balsamic vinegar
• 1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation

1. Preheat broiler.
2. Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.
3. Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.

Cooking Light
AUGUST 2000

Nutritional Information

Amount per serving

• Calories: 229
• Calories from fat: 29%
• Fat: 7.3g
• Saturated fat: 2.1g
• Monounsaturated fat: 3.5g
• Polyunsaturated fat: 1g
• Protein: 31.4g
• Carbohydrate: 9.7g
• Fiber: 2.1g
• Cholesterol: 71mg
• Iron: 2.3mg
• Sodium: 489mg
• Calcium: 126mg

Cornmeal Spice Muffins (Moosewood)

From Moosewood Restaurant Low-Fat Favorites

1 c. unbleached white flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground ginger
1/4 tsp ground allspice
1/2 tsp ground cinnamon
1 c. cornmeal
1 egg
1 egg white
3/4 c. prune puree (baby food)
1/2 c. plain non-fat yogurt
1/4 c. skim milk
1/4 c. pure maple syrup
2 T canola

Preheat the oven to 400 degrees.
Prepare a standard muffin tin with paper liners, cooking spray or PAM.
In a large bowl, sift together flour, baking soda, baking powder, salt, ginger, allspice and cinnamon. Stir in cornmeal.
In another bowl, lightly beat the whole egg with the egg white. Stir in the prune puree, yogurt, skim milk, maple syrup and oil. Fold in the wet ingredients to the dry ingredients until just combined.
Spoon the batter into the prepared muffin tin and bake for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean and dry.
Muffin: 141 calories

Granola (Moosewood)

from Moosewood Restaurant Cooking for Health

1/4 c vegetable oil
1/2 cup honey (or maple syrup)
1 tsp salt
1 TBL vanilla extract
2 cups coarsely chopped nuts (Almonds, Walnuts, cashews, hazelnuts)
6 cups rolled oats
1/2 cup sunflower and/or pumpkin seeds
2 TBL brown sesame seeds

In a small saucepan on low heat, warm the oil, honey or syrup and salt.
Stir in the Vanilla
Place the nuts, oats and seeds in a alarge bowl and stir together. While stirring, gradually pour in the warm oil and hone and stir until all of the ingredients are evenly coated.

Spread the granola on an un-oiled baking sheet.
In a preheated 325 degree oven, bake for 30 minutes (stir after 20 minutes).
Remove from the oven and stir every 10 minutes or so until cool.
Store in a closed container at room temperature.

1/4 cup serving: 158 calories

Cucumbers Vinaigrette

From Moosewood Restaurant Low-Fat Favorites

2 medium cucumbers (if waxed, peel first)
1/4 c cider vinegar
2T sugar
1/4 tsp salt
1/4 tsp ground dry mustard
ground black pepper to taste

Slice cucumbers into 1/8th to 1/4 " rounds.
Combine ingredients in bowl.
Serve immediately or refrigerate until ready to use.

3 oz serving is just 36 calories

A great taste of Spring or Summer.