Saturday, June 11, 2016

Quinoa Marinara


My sister is vegetarian like me, and here’s one of her family’s go-to meals!
It’s flavorful and very satisfying (thanks to quinoa’s protein & fiber).
Bonus: Saves well as leftovers--heated or not!

Note: Can be vegan if cheese is omitted!


Quinoa: (makes about 9 cups)
3 c. quinoa
6 c. water
½ c. olive oil
1 t. salt

1. In large pot with lid, bring 6 c. water to boil.
2. Add quinoa and wait for re-boil.
3. Cover pot and turn heat to “low”. Simmer 10-13 minutes, till grains are somewhat translucent and soft (not gritty anymore).
4. Turn off heat. Fluff/stir. Let sit uncovered for a few minutes.
5. Mix in olive oil and salt to make it yummy!

Marinara sauce: (makes about 9 cups)

4 garlic cloves, minced
1 large onion, diced
2 Red or yellow bell peppers, diced
¼ c. olive oil
28 oz. can tomato sauce (or 2 x 15 oz.)
28 oz. can diced tomatoes (or 2 x 15 oz.)
4 tsp. oregano
4 tsp. basil
2 tsp. salt
Black pepper to taste
2 Tbsp. sugar
2 x 6 oz. can black olives



1. In a large frying pan, sauté garlic, onion, and bell pepper in ¼ c. olive oil over medium-high heat.
2. When veggies are soft, add all tomato sauce, canned diced tomatoes, oregano, basil, salt, pepper, and sugar. Heat to boiling then reduce heat and simmer for several minutes.
3. Slice olives and add them to the sauce. Simmer for a few more minutes.

Last ingredient:
3 c. shredded Parmesan cheese!

Serve quinoa with marinara on top sprinkled with Parmesan!
1 Serving = ¾ c. quinoa + ¾ c. marinara + ¼ c. Parm = 475 cal.
Makes 12 servings

Marinara
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
1 onion
44
0
2
1
2
2 large red bell peppers
102
0
7
3
2
¼ c. olive oil
480
0
0
0
0
28 oz. tomato sauce
280
238
14
0
0
28 oz. diced tomatoes
175
35
7
7
28
2 t. salt
0
200
0
0
0
2 T. sugar
90
0
0
0
0
2 x 6 oz. black olives
550
88
0
0
0
Total (9 cups)
1721 kcal
561%
30 g
11 g
32%

Quinoa
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
3 c. dry quinoa
2064
0
36
72
0
½ c. olive oil
960
0
0
0
0
1 tsp. salt
0
100
0
0
0
Total (9 cups)
3024 kcal
100%
36g
72 g
0%


1 SERVING
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
¾ c. cooked quinoa
252
15
3
6
0
¾ c. marinara
143
83
2
1
3
¼ c. shredded Parm.
80
8
0
8
24
Total:
475 kcal
106%
5g
15 g
27%

Thursday, June 9, 2016

Potato Quesadillas


“You’re making THESE??! Thank you, thank you, thank you!” + HUG

--My 7-year-old boy, investigating dinner prep.

I've been making these for many years--last night I did a double batch. This morning they are ALL GONE. The kids packed the leftovers for school lunch, poor Hubby didn’t get any! Very popular item!!


Ingredients:
½ c. vegetable oil (divided) 
2 c. sliced onion (1 large)
2 large carrots, grated 
2 garlic cloves, minced
2 medium potatoes, boiled and sliced
½ t. salt
Dash black pepper (optional)
8 oz. shredded cheese (2  2/3 c.):   
         “Mexican blend or Cheddar 
8 medium flour tortillas

Make filling:
1. Peel carrots & potatoes.
     Boil and slice potatoes    (~¼” thick).
     Grate carrots.
     Slice onions.
     Mince garlic.
2. In large frying pan, sauté onions and carrots in ¼ c. vegetable oil over medium-high heat until onions are translucent and becoming tender (about 5 minutes).
3. Add garlic and potatoes and cook 3 more minutes, stirring occasionally.
4. Sprinkle salt and pepper over veggie mixture and stir to combine.
     Makes about 4 c. (vey yummy!) filling.


Assemble quesadillas:
1. In another frying pan, heat ½ T. oil over medium heat.
2. When it’s hot, lay a tortilla in the pan. Spread 1/3 c. cheese on half the tortilla and top the cheese with 1/8 of the total filling (about ½ c.).
3. Let cook until tortilla is starting to brown (maybe it will bubble a little) and cheese is starting to melt (about 2-3 minutes, gets faster the longer the pan’s been hot).
4. Use a spatula to fold the “empty” part of the tortilla over the filling.  
    Remove quesadilla from pan!
    Add another ½ T. oil to pan and make next quesadilla!

   (Note: as pan gets oily, you may not need an entire ½ T oil for each quesadilla)

    Makes 8 quesadillas! (Serves 4)



Optional: Serve with salsa (and maybe sour cream)!



Recipe adapted from Vegetarian Planet by Didi Emmons

Nutrition Facts:
Ingredient
Cal.
Sod. (%RDA)
Fib. (g)
Pro. (g)
Calc. (%RDA)
Sug. (g)
Carbs (g)
½ c. veg oil
1040
0
0
0
0
0
0
2 c. sliced onion
92
0
4
2
6
10
22
2 large carrots
60
4
4
1.5
4
7
14
2 med potatoes
326
0
9
9
4
3
74
8 med flour tortillas
1120
136
8
32
56
8
208
½ t. salt
0
50
0
0
0
0
0
8 oz. shredded Mex blend cheese
880
56
0
56
160
0
0
Total
(8 quesadillas)
3518 kcal
246 %
25 g
99.5 g
230 %
28 g
318 g
1 quesadilla:
440 kcal
31 %
3 g
12.5 g
29 %
3.5 g
40 g

*Note: Nutrition facts calculated from packaging and the following websites: http://nutritiondata.self.com/facts/ ; Wikipedia

 I used: “Wesson” brand canola oil, “Morton” brand salt, “Daily Chef” brand Mexican blend cheese, and “Mission” brand “soft taco” flour tortillas.