Cheddar Broccoli Quinoa Bites

Cheddar Broccoli Quinoa Bites
If you love the flavor of Broccoli & Cheddar, you’ll love these mini Broccoli Cheddar Quinoa Bites. They pack full flavor with lots of protein. You’ll have a hard time restraining yourself to eating only a normal portion. They are that good.
Recipe type: Side Dish
Serves: 36 Bites
  • ½ cup quinoa, rinsed and drained
  • 1 cups chicken broth
  • 2 eggs, beaten
  • 2 cups broccoli florets, finely chopped
  • 1 Habanero Chili finely chopped
  • 1 cup diced onion
  • 1 garlic clove, minced
  • salt and pepper to taste
  • 1 ½ cups sharp cheddar cheese, plus a little extra for the top
  1. Heat the quinoa and chicken broth in a medium saucepan over medium heat. Bring to a boil, then turn down to low and let simmer for 15-20 minutes, or until the liquid is evaporated and the quinoa is tender.
  2. Preheat the oven to 350. Spray a mini muffin tin with non-stick spray.
  3. In a large mixing bowl, stir together all of the ingredients until combined.
  4. Scoop tablespoonsful of the mixture into the muffin tins. Sprinkle a little extra cheddar on top of each quinoa bite.
  5. Bake in the preheated oven 15-20 minutes, until browned.
Use a rice cooker to make the quinoa same proportions (easy no fussing about time or checking to see if done. The rice cooker will stop when it is done and keep warm.

No need to rinse and drain the quinoa if you have a pre-rinsed package of quinoa.
Nutrition Information
Serving size: 3 bites (87 g) Calories: 121 Fat: 6.3 g Saturated fat: 3.3 g Trans fat: 0 Carbohydrates: 9.2 g Sugar: .9 Sodium: 199 mg Fiber: 1.3 g Protein: 7.1 g Cholesterol: 42 mg


Here’s a video on how to make these Cheddar Broccoli Bites:

Curried Quinoa Salad with Black Beans and Mango

Curried Quinoa Salad with Black Beans and Mango
This is one of those grainy salads that’s light and flavourful enough to make you want to eat it every day. It travels well, so it’s perfect to pack along for lunch in addition to being just plain delicious.
Serves: serves 4-6
  • for the Salad:
  • 1 cup quinoa
  • 1-2 ripe mangoes, peeled and chopped
  • ½ red or yellow pepper, chopped
  • ¼ English cucumber, chopped
  • 2-3 green onions or a chunk of purple onion, chopped
  • 2 cups (packed) baby spinach, torn or sliced (optional)
  • half a . can black beans, rinsed and drained (optional)
  • handful of torn cilantro (optional)
  • for the Dressing:
  • ¼ cup canola oil
  • 2-4 Tbsp. white wine or white balsamic vinegar
  • 1 Tbsp. mango chutney, chopped if chunky (optional)
  • 1 tsp. honey
  • 1 tsp. curry powder or mild paste
  • ¼ tsp. cumin
  1. Rinse quinoa well under cool water in a fine sieve, then cook in a pot of boiling salted water over medium heat until tender but still firm to bite, stirring occasionally, about 15 minutes. (Just like you’d cook pasta.) Drain well, return to the pot, put the lid back on and let it steam – this will produce fluffy quinoa – until cooled.
  2. Combine the oil, vinegar, chutney, honey, curry and cumin in a jar or small bowl and shake or whisk to blend. If you like, season the dressing with salt and pepper.
  3. Put the quinoa, mango, vegetables and beans in a large bowl, drizzle with dressing and toss until well coated
High in protein, quinoa contains all the essential amino acids, making it a complete protein. Its mild flavoured and light. Quinoa appears to be a grain, but it's actually the seed of a leafy vegetable. Who knew?
The thing to remember about quinoa is that it must be rinsed first to get rid of the naturally occurring bitter saponins

Roasted Pineapple Habanero SauceA delicious substitue for the mango chutney is Robert Rothschild Farm's Roasted Pineapple & Habanero Sauce. Which I find at Costco.


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