Quinoa with Swiss Chard and Mushrooms

As you can see from my past few posts, I've been doing a lot of dining out and not so much cooking. Although I love a good restaurant, I don't always choose the healthiest options. I'm starting this week off with this super healthy protein-packed creation.

Ingredients:
1 T olive oil
1 bunch swiss chard, stems removed, roughly chopped
2 C sliced mushrooms
1/2 red onion, sliced
1 clove garlic, minced
salt & pepper
4 t parmesan cheese (optional)
1/2 C quinoa
1 C water

Directions:
cook quinoa according to package directions.
while quinoa is cooking, heat olive oil in a large pan.
add onions and sauté until they start to change color (about 5 minutes).
add garlic and mushrooms and cook until mushrooms are tender (about 5 minutes).
add chard and mix until it wilts.
season with salt & pepper to taste.
turn off heat.
add quinoa to pan and stir.
sprinkle with parmesan cheese.

found rainbow chard - so beautiful

remove the thick red stems

trim the stem down the middle of each leaf

remove stem

stems & stems 

saute onions in olive oil 

add mushrooms

it wilts to almost nothing!

tips & extras

Quinoa - You can use other grains here. Pasta, rice, or barley would all work.

Garlic - You can omit the garlic if you aren't dining alone.

Mushrooms - I used baby bellas, but whatever is available will work.

Swiss chard - Although the stems look really nice, they don't really get tender (especially the thicker parts). You need to remove the center stem and use just the leaves. You can substitute spinach for the chard if it isn't available at your grocer. It might seem like you are using a lot of chard, but it wilts away to almost nothing.

Game-Day Chili

Fall and football are finally here. Over the past few years, I've been trying to perfect this chili recipe. I think I finally have it down! It will satisfy both the meat lover and the health nut.

game-day chili with white cheddar

Ingredients:
1 T olive oil
1 yellow onion, diced
1 red bell pepper, diced
1 garlic clove, minced
2 T ground cumin
2 1/2 T chili powder
1.5 lb 85% to 90% lean ground beef
1 28 oz can crushed tomatoes
1 chipotle chile in adobo sauce, seeded and minced
1 t sauce from chile can
1 t dried oregano
1 15.5 oz can red kidney beans, drained & rinsed or 1/2 can black beans & 1/2 can kidney beans
1 + 1/4 C water
salt & pepper

Optional Ingredients:
sour cream
shredded cheddar cheese
scallions or diced onion

Directions:
heat the olive oil over medium-high heat in a large pot or dutch oven.
when hot, add the diced onion and bell pepper.
saute onion & pepper until they begin to soften (8 - 10 minutes).
add garlic and stir (1 minute).
add cumin & chili powder and stir (1 minute).
add ground beef, break up with spoon.
cook beef, while stirring occasionally, until the pink has disappeared and beef is cooked through. 
add the crushed tomatoes, chili, sauce, oregano, and 1 C water.
lower heat to low-medium and cook partially covered for 30 minutes (stir every 10 minutes).
add drained and rinsed kidney beans + 1/4 C water and stir. 
lower heat to low.
cook partially covered for another 30 minutes (stir every 10 minutes).
add salt & pepper to taste.
garnish with sour cream, scallions, cheddar cheese, and / or onions. 

ingredients (plus beef)

diced onions & peppers - roughly dice for chunky bites

the cumin & chili powder will coat the veggies

seeded pepper (scrape away seeds with a knife)

meaty

the perfect bite

tips & extras

spice - If you want to make this a little hotter, add another chile and / or 1/4 - 1/2 t cayenne pepper.

water - Be careful with the water. You want the chili to be hearty and not too brothy. Depending on the amount of juice in your meat and tomatoes, you might need to add more or less water. If the chili is looking a bit too thick at the end, add the 1/4 C (to 1/2 C if necessary). If it seems watery, do not add anymore water. The beans and extra 30 minutes will allow the chili to absorb more of the liquid. 

portion - This makes about 4 servings. This recipe can be doubled and frozen.

beans - You can add any bean you like, but I prefer red kidney beans in my chili.

Quinoa with Chicken and Veggies

I picked up a bunch of veggies at the farmer's market this weekend and wanted to make a simple healthy dinner with quinoa as a base. Quinoa is full of protein & fiber. It coats the veggies in this dish, so you get your carb fix without feeling like you ate a bowl of pasta. This recipe makes about 4 servings, so I have a nice lunch to bring to work this week!

quinoa with chicken and veggies

Ingredients:

2 T olive oil

1 yellow onion, diced

1 - 2 garlic cloves, minced

1 zucchini, halved and sliced

1 yellow squash, halved and sliced

1 green pepper, cut intro strips and then cut in half

1/2 pint cherry tomatoes

1 C quinoa (tri-color if you have it)
2 C water

1/4 C grated parmesan cheese

1 lb boneless, skinless chicken breasts
1/2 t cumin
salt & pepper

Directions:

quinoa
in a saucepan, mix 1 C quinoa with 2 C water.
bring to a boil.
once boiling, lower heat to simmer, cover, and cook for 10 - 15 minutes until quinoa is done.

stir-fry
while quinoa is cooking, heat olive oil in pan over medium-high heat.
add onion and sauté until soft and turning clear. add garlic and cumin and stir (about 1 minute).
add chicken, salt & pepper.
turn chicken over a few times so that it browns and cooks through (about 5 - 8 minutes).
add zucchini, squash, and peppers and sauté until vegetables start to brown.
add cooked quinoa and cherry tomatoes. stir quickly and turn off heat.
sprinkle with parmesan cheese.
add parmesan on top before serving.

tips & extras

quinoa - I used tri-color quinoa because it has bit more texture and color. Regular quinoa also works well.

veggies - You can use any veggies you like. Mushrooms and eggplant would also work.

seasoning -  Fresh herbs are a nice addition to this dish. You can add parsley or basil.