ASIAN QUINOA - Vegetarian Recipe

1 cup water
1/2 cup quinoa
2 Tbsp. rice vinegar
2 Tbsp. plum sauce
2 garlic cloves, minced
1 tsp. grated fresh ginger root
1 tsp. sesame oil
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1 medium sweet red pepper, chopped
1/2 c sliced water chestnuts, chopped (I substituted celery which tasted fine)
1/2 c. fresh sugar snap peas, trimmed and halved (frozen is fine)
2 green onions, thinly sliced
2 scrambled eggs (optional)

In a large saucepan, combine the first nine ingredients, bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat. Add the remaining ingredients. Fluff with a fork. Cover and let stand for 10 minutes. I like to scramble the eggs separately and add at the last minute. Makes 3-4 servings.

BROWN RICE WRAPS

Brown rice is a healthy alternative to white rice. Try rolling it in a soft tortilla along with your other favorite ingredients to make a nutritious wrap.

Brown Rice

4 cups chicken or vegetable broth - or for a southwestern-style rice, substitute 1/4 cooking liquid with salsa

2 cups brown rice, short grain (dry)

• Combine rice and broth in a medium saucepan and bring to a boil.
• Reduce heat to a simmer and cook covered for about 50 minutes.
• Remove from heat (still covered) and let stand for 10 minutes.
• Fluff with a fork.
• Tip: for southwestern-style rice, substitute 1/4 of the cooking liquid with salsa.

Wraps

Fill whole grain flour tortillas with brown rice and your favorite ingredients. Use the list below for ideas:

Grilled Chicken
Guacamole
Hummus
Sliced cucumbers (lengthwise for wraps)
Onions
Tomatoes
Cilantro
Broccoli sprouts
Shredded cheese

SOUTHWESTERN GRAIN MEDLEY

If you like quinoa, this is a great recipe! Our teenage girls even love it!

Start to Finish: 30 minutes Makes: 4 servings (I think these are generous servings; we always have leftovers.)

1/2 cup fresh or frozen corn kernels
1 teaspoon extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped, seeded cucumber
2 tablespoons thinly sliced green onion
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons finely chopped fresh jalapeno or serrano chile pepper
1 1/2 teaspoons chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 teaspoon oil. Cook and stir about 5 minutes or until brown and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 tablespoon oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g. sat), 0 mg chol., 154 mg sodium, 28 g carb., 4 g fiber, 6 g protein

*Note: To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes ro until quinoa is tender and water is absorbed.

FRUITY QUINOA SALAD - makes 10 servings

Quinoa (pronounced Keen-Wa) is a delicious "ancient" grain that is an excellent source of protein and vitamins. It is satisfying and a good substitute for starch, particularly for those on gluten free diets. I buy it in bulk at Whole Foods in Overland Park but would love to have a source north of the river.

Rinse 1 cup quinoa in a fine sieve. Boil 2 cups water in a medium saucepan. Stir in quinoa, cover and simmer until tender, about 15 minutes. Whisk together 1 tsp honey, 2 TBSP lemon juice and 3 TBSP olive oil in a large bowl. Stir in quinoa, 1 small apple, chopped, and 2/3 cup each chopped dried cherries and chopped toasted pecans. Season with 1/2 tsp salt and 1/4 tsp. black pepper.

This will keep well in the fridge for a few days.