Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

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Mexican Quinoa Salad

While we are on the verge of winter (although winter is a relative term in Arizona), you’re probably thinking this would actually be a great dish in the summer. And I’m not gonna lie, it’s super refreshing and fabulous in the summer. But honestly, it’s too delicious to have at only one time during the year, which is why I’m sharing it now! This is great as a meal by itself, as a side, or even as a dip with some chips. Enjoy!

Mexican Quinoa Salad

Servings: 6

Ingredients

  • 2 cups cooked quinoa (I used Archer Farmers Steam-in-bag Frozen Quinoa, 10 oz, found at Target–so easy!!)
  • 1 pint cherry tomatoes, cut in half
  • 1 can corn, drained
  • 1 can black beans, rinsed and drained
  • 1 small red onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup olive oil
  • juice of 1 lime
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp red pepper
  • black pepper, to taste
  • queso fresco or feta, for serving

Directions

  1. Mix together all of these wonderful ingredients and Voila, you have Mexican Quinoa Salad!
  2. Top with cheese for extra deliciousness 🙂

Nutrition Information

  • Serving Size: ~1 cup with 2 tbsp. cheese
  • Calories: 340
  • Fat: 17g
  • –Saturated: 5g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 7g
  • –Trans: 0g
  • Sodium: 765mg
  • Potassium: 170mg
  • Carbohydrates: 34g
  • Sugar: 6g
  • Fiber: 8g
  • Protein: 14g
  • Vitamin A: 20%
  • Vitamin C: 50%
  • Calcium: 5%
  • Iron: 20%

* This recipe was adapted from Swanky Dietitian, whose blog unfortunately no longer exists.

Berry Quinoa Salad

Hope you all had a happy 4th of July weekend! At our get-together with the family, I brought this star-spangled side dish! Super light and refreshing, the quinoa and berries pair great with a delicious citrus-y dressing. And the leftovers are actually great for breakfast, especially with some plain greek yogurt! The recipe can easily be halved as well. I hope you’ll give it a try!

 

Servings: 12

Ingredients

  • 1 cup quinoa, uncooked
  • 1 pint blueberries
  • 1 pint strawberries
  • 1/4 cup apple cider vinegar
  • 2 tbsp. honey
  • 1 tbsp. + 1 tsp. mustard
  • 1/2 cup olive oil
  • Juice of 1 orange
  • Juice of 3 limes

Directions

  1. Cook quinoa according to package directions, and then cool.
  2. Stir berries into the quinoa.
  3. Whisk together the remaining ingredients to make the dressing.
  4. Combine the quinoa and berries with the dressing, and refrigerate to allow the flavors to marinate until you are ready to eat!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 185
  • Fat: 10g
  • Sodium: 45mt
  • Potassium: 40mg
  • Carbohydrates: 22g
  • Sugar: 9g
  • Fiber: 2g
  • Protein: 3g

*Recipe adapted from It’s Yummi, at http://www.itsyummi.com/patriotic-quinoa-salad/.

Sriracha Green Beans

Rather than just steaming green beans… or simply roasting them with some salt and pepper… I thought why not mix things up and spice up these veggies?! Super flavorful and absolutely yummy, they’ll make a great side to any meal. As a future dietitian, I may add that it is recommended you make half your plate fruits and vegetables. So fill up on these! I hope you enjoy them 🙂

IMG_0534

Servings: 4

Ingredients

  • 12 oz. green beans
  • 1 tbsp. oil
  • 2 tsp. sriracha
  • 1 tsp. honey
  • 1 tsp. soy sauce

Directions

  1. Preheat oven to 425F.
  2. Stir together all ingredients in a roasting pan.
  3. Roast for about 13 minutes, until tender. Enjoy!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 65
  • Fat: 4g
  • Sodium: 120mg
  • Potassium: 180mg
  • Carbohydrates: 8g
  • Sugar: 3g
  • Fiber: 3g
  • Protein: 2g 

Veggie Spiral

An impressive yet simple side that will impress your friends and family. Bring to a potluck or prepare for an elegant dinner, this is easy and delicious! Plus it’s fun to make. Who doesn’t like making art with food? So bring out your creative side and make this wonderful masterpiece!

 

Servings: 8

Ingredients

  • 2 tbsp. olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 small russet potatoes, unpeeled, sliced in rounds
  • 1 zucchini, sliced in rounds
  • 1 yellow squash, sliced in rounds
  • 3 large Roma tomatoes, sliced in rounds
  • sea salt and pepper, to taste
  • Dried thyme, to taste
  • 1/2 cup shredded parmesan

Directions

  1. Preheat oven to 375F.
  2. Heat 1 tbsp. of the oil in a skillet. Add the onions and sauté for about 8 minutes, until translucent.
  3. Add the garlic and sauté for another minute.
  4. Spread the onions and garlic in an even layer into the bottom of a greased, round baking dish.
  5. Alternating vegetables, layer them in a spiral in the dish.
  6. Sprinkle the seasonings and drizzle the remaining 1 tbsp. olive oil over the top.
  7. Cover the dish with foil and bake for about 35 minutes.
  8. Uncover the dish, sprinkle with Parmesan, and bake for 25-30 more minutes, until browned. Voilà!

Nutriton Information

  • Calories: 105
  • Fat: 5g
  • Sodium: 390mg
  • Potassium: 415mg
  • Carbohydrates: 12g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 3g

*Recipe adapted from For the Love of Cooking, at http://www.fortheloveofcooking.net/2009/02/vegetable-tian.html.

Pasta Salad with Roasted Veggies

The longer it sits, the better this pasta salad tastes. I promise. The roasted vegetables add such great flavor to this salad, and surprisingly the whole-wheat pasta works very well in this dish—the nutty flavor complements the other ingredients nicely.

I even discovered a trick that can be used for any pasta salad. After cooking the pasta, toss it with vinegar and lemon juice and refrigerate it for an hour or two—this will prevent the pasta from absorbing the dressing and drying out as it sits.

Pasta Salad with Roasted Veggies

Pasta Salad with Roasted Veggies

Ingredients

  • 1 small yellow squash
  • 1 red bell pepper
  • 1/2 small red onion
  • 1/2 pound asparagus
  • olive oil, to coat
  • 1 lb. whole grain rotini pasta, cooked according to pkg. directions**
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 2 teaspoons dried oregano

Directions

  1. Chop all vegetables into 1/2-inch pieces. Place vegetables in roasting pan and toss with olive oil. Roast in oven for about 30 minutes at 400 F, or until tender.
  2. Toss the vegetables with the pasta in a large bowl. Add remaining ingredients and then refrigerate for at least 2 hours before serving.

*The trick and recipe that I adapted were discovered here at Better Homes & Gardens: http://www.bhg.com/recipe/grilled-veggie-pasta-salad/

**See background for tip.

Apple and Edamame Salad

I love vacation. I’ve got time to cook, hang out with my awesome famila and freunden (the word for “friends” in German), and spend time in the gorgeous, green Germany countryside (especially in spring). Today was one of those great days, including a get-together full of delicious food and perhaps a wee bit of wine ;). I brought this Apple and Edamame Salad. The dressing brings it all together–it gave it just the right amount of tang and sweetness. My dad even took a third helping of this salad–now that’s saying something!

The picture below is the salad without the dressing or sunflower seeds, but it gives you a good idea of all the pretty colors, especially from the purple cabbage.

Image.

Apple and Edamame Salad

Dressing:

Ingredients

  • 3/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1 tablespoon maple syrup
  • 1/4 teaspoon garlic salt

Directions

Place all the ingredients in a container that can be tightly sealed. Shake the container to combine all the ingredients before dressing the salad.

Salad:

Ingredients

  • 200 g spinach/rucola salad mix
  • 1 1/2 cups finely chopped purple cabbage
  • 3/4 cup dried cherries
  • 1 cup shelled frozen edamame, thawed
  • 2 Granny smith apples, finely chopped
  • 1/2 cup sunflower seeds
  • salt and pepper, to taste

Directions

Mix all the ingredients together. Dress immediately before serving.

*I want to say thank you to the Spicy RD for sharing this recipe. While I made a couple adaptations based on what was available, you can find the original recipe using this link: http://www.eastewart.com/recipes-and-nutrition/super-duper-raw-power-salad/

Also, Happy Memorial Day–thanks to all those who have served or are still serving!