PROGRAMMING NOTE: Cubs games delays Evening Newscast

Lunchbreak: Quinoa salads from Clean Eating author Michelle Dudash

Michelle Dudash

To purchase a copy of the book:

Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love

Visit Michelle’s website:

www.michelledudash.com

Tomato & Avocado Quinoa Salad with Cumin & Cilantro

Ingredients:
1 cup (173 g) dry quinoa, debris and discolored seeds removed
1 1/2 cups (355ml) organic or reduced-sodium vegetable broth
1 medium California avocado, diced
2 Tablespoons (28 ml) apple cider vinegar (2 teaspoons for the avocado, 4 teaspoons for the salad)
1 1/2 cups (270 g) chopped tomatoes
1/4 cup (83g) chopped red onion
2 Tablespoons (4g) chopped cilantro
2 Tablespoons (28 ml) extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup roasted pepitas

Directions:
Place quinoa in a medium saucepan, cover with water, and let soak for 5 minutes (to prevent stickiness). Stir, then rinse with cool water in a fine strainer and drain. Return quinoa to the saucepan and add broth.  Bring to a boil on high heat; reduce heat to low, cover, and cook for 20 minutes until quinoa is tender and liquid is nearly all absorbed. Allow to rest 5 minutes, covered and undisturbed. Spread quinoa on a plate to cool it quickly. Dice avocado, place in a medium bowl and gently toss with 2 teaspoons apple cider vinegar to prevent browning. Add quinoa and the remaining ingredients and stir. Chill for at least 30 minutes, up to 2 days. Stir in or sprinkle pepitas on top right before serving.

Prep time: 30 minutes
Cook time: 20 minutes
Makes 11 servings, 1/2 cup each
Nutrition Facts (per serving): 156 calories, 8 g total fat (1 g saturated fat, 0 g trans fat), 141 mg sodium, 0 mg cholesterol, 18 g total carbohydrate (4 g fiber), 4 g protein, 9% DV iron, 2% DV calcium, 5% DV Vitamin A, 9% DV Vitamin C.

Cucumber Quinoa Salad with Feta Cheese, Olives, Mint & Oregano

Ingredients:
1 cup (173 g) dry quinoa, debris and discolored seeds removed
1 1/2 cups (355 ml) organic or reduced sodium vegetable broth
1 large cucumber, peeled, seeded, and chopped (1½ cups, or 205 g)
1 large tomato, seeded and chopped (1 cup, or 180 g)
1/3 cup (50 g) crumbled feta cheese
1/4 cup (25 g) pitted kalamata olives, sliced
2 Tablespoons (28 ml) red wine vinegar
2 Tablespoons (28 ml) extra-virgin olive oil
1 Tablespoon (6 g) chopped mint (or 1 teaspoon [0.5 g] dried mint)
1/2 teaspoon salt
1/4 teaspoon dried oregano

Directions:
Place quinoa in a medium saucepan, cover with water, and let soak for 5 minutes to prevent stickiness. Stir, then rinse in a colander with cool water, and drain. Return quinoa to the saucepan and add broth. Bring to a boil on high heat; reduce heat to low, cover, and cook for 20 minutes until quinoa is tender and liquid is completely absorbed. Spread quinoa on a plate to cool it quickly. Place quinoa in a medium bowl and mix with the remaining ingredients. Chill for at least 30 minutes, up to 3 days.

Go Green
When domestic cucumbers and tomatoes are out of season in your area, try substituting 1 1/2 cups (360 g)chickpeas, 1/4 cup (40 g) minced red onion, and 1/4 cup (45 g) sun-dried tomatoes in olive oil, drained and chopped.

Total Prep and Cook Time: 1 hour
Yield: 11 servings, 1/2 cup (approx.60 g) each
Per serving: 126 calories; 5 g total fat; 1 g saturated fat; 4 g protein; 16 g carbohydrate; 2 g dietary fiber; 4 mg cholesterol.

Lentil Salad with Bell Pepper, Avocado & Apple Cider Vinaigrette

Ingredients:
1 cup (192 g) dry brown (or green) lentils
1 bay leaf
1 cup (150 g) diced red bell pepper
3/4 cup (90 g) diced celery
1 avocado, diced
1/4 cup (40 g) diced red onion
1/4 cup (4 g) chopped cilantro
3 Tablespoons (45 ml) apple cider vinegar
1 Tablespoon (15 ml) extra-virgin olive oil
2 teaspoons (6 g) jalapeño, membranes and seed removed, minced
1 teaspoon (5 ml) lime juice
1 teaspoon (3 g) ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:
Cover lentils with at least 1 inch (2.5 cm) of water and soak for 2 to 3 hours so that they swell and double in size. Drain and rinse. Place lentils in a medium saucepan, cover with 1 inch (2.5 cm) of water, add bay leaf, and bring to a boil on high heat. Cook for 8 minutes (longer for older, drier lentils) until tender, reducing heat as necessary. Rinse lentils with cold water, drain well, and place in a large bowl. Add remaining ingredients and stir. Chill for at least 30 minutes, up to 3 days.

Total Prep and Cook Time: 25 minutes, Plus soaking Time
Yield: 9 servings, ½ cup (approx. 99 g) each
Per serving: 134 calories; 5 g total fat; 1 g saturated fat; 6 g Protein; 17 g carbohydrate; 9 g dietary fiber; 0 mg cholesterol.

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