Your Life A to Z Recipe: Thursday, October 24th
By: Dr. Sheila Sudhakar, Family Practicioner
Quinoa Salad, Mini Egg White Frittatas and Chocolate Dipped Goodies
• 1 cup uncooked quinoa
• 2 cups broth (veggie/chicken/your preference) or water
• 1 hothouse cucumber
• 1 red bell pepper
• 1 yellow bell pepper
• 1 c. chopped parsley
• 1 c. cooked black beans or 1 can black beans
• ½ -2/3 c lemon juice – to taste
• 1/4 c olive oil
• 2 or 3 cloves garlic chopped
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp brown sugar
• ½-1 tsp. cumin – to taste
Boil broth. Wash and strain quinoa and add to boiling broth. Stir once or twice.
Turn stove to low. Cover and cook until broth absorbed. Let cool.
Alternatively, you can cook the quinoa in a rice cooker using the same measurements above.
Chop cucumber and bell peppers into ½ inch cubes.
Finely chop parsley.
In a large bowl, mix chopped cucumber, bell peppers, parsley and black beans.
In a smaller bowl put all ingredients of dressing except oil. Gradually add in oil and whisk well. Adjust taste as needed.
Add dressing to large bowl with veggies and mix well. Add desired amount of quinoa -- around 1c cooked or all of it
This salad can be pre-made. It can last up to 2-3 days after making and the flavors get better and better with time.
Mini Egg White Frittatas
• 1 carton egg whites
• ½ onion chopped
• ½ green bell pepper chopped
• 1 roma tomato chopped
• ¼ bunch cilantro chopped
• Oil spray
Heat oven to 350
Put all chopped veggies in a bowl
Add egg whites, salt, pepper, seasoning.
Spray mini muffin pan with oil spray
Spoon egg white mixture into muffin pan
Bake for 15 minutes
Remove from pan
Can keep for few days in fridge and reheat as needed
Can substitute any veggies and any seasoning to your taste.
• Dark chocolate chips
Wash fruit and let dry
Melt chocolate chips in a pot – double boiler concept
Dip fruit in chocolate
Arrange on tray
Refrigerate until ready to eat