CHICKPEA AND RED QUINOA BURGER
1⁄2 cup red quinoa
2 tablespoons olive oil, divided
1 (6-ounce) zucchini, grated (about 1 cup)
1 medium onion, chopped (about 1 cup)
1⁄2 teaspoon salt
1⁄4 teaspoon chipotle powder
1 (15-ounce) can low-sodium chickpeas, rinsed and drained
1 large egg, lightly beaten
1 tablespoon Dijon mustard
1⁄3 cup grated Parmesan
1⁄4 cup seasoned breadcrumbs
1⁄4 cup canola mayonnaise
3 tablespoons ketchup
4 hamburger buns
1. Cook the quinoa according to package directions and set aside.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add the zucchini, onion, salt, chipotle powder; cook until softened, 4 to 5 minutes. Combine with the quinoa.
3. Mash the chickpeas with a large fork or potato masher, stir in the egg and the mustard and combine with the quinoa mixture. Stir in the Parmesan and breadcrumbs and form the mixture into 4 even-sized patties.
4. Heat the remaining 1 tablespoon olive oil in the skillet. Add the patties and cook 5 minutes, until browned on the undersides. Carefully turn the patties over and cook another 5 minutes, until browned.
5. Combine the mayonnaise and ketchup. Place the patties in hamburger buns, top the patties with the sauce, and add lettuce and tomato, as desired. Makes 4 servings
Nutritional analysis for each serving: 479 calories, 17 g protein, 60 g carbohydrates, 7 g fiber, 20 g fat, 4 g saturated fat, 1252 mg sodium
SPICY BASIL CHICKEN AND PINEAPPLE
1 tablespoon fish sauce
1⁄2 teaspoon cornstarch
1 tablespoon honey
1 tablespoon lower-sodium soy sauce
1⁄2 teaspoon chili paste with garlic (sambal oelek)
1 tablespoon canola oil
4 cloves garlic, minced
1 1⁄2 pounds boneless chicken thighs, cut in 1-inch pieces
1⁄2 cup loosely packed basil leaves, cut in thin strips
1 (8-ounce) can pineapple chunks, drained
1. Stir the fish sauce and cornstarch in a small bowl until the cornstarch is dissolved. Add the honey, soy sauce and chili paste; stir and set aside.
2. Heat the oil in a large nonstick skillet over medium high. Add the garlic and chicken, and cook, stirring, until the chicken is cooked through, about 5 to 6 minutes. Add the reserved sauce, stir and cook until it thickens and glazes the chicken, about 1 minute. Remove from heat, and stir in the basil and pineapple. Makes 4 servings
Nutritional analysis for each serving: 305 calories, 30 g protein, 15 g carbohydrates, 1 g fiber, 13 g fat, 3 g saturated fat, 616 mg sodium
SOFT FISH TACOS WITH TOMATO-PEACH SALSA
1⁄2 cup fresh corn kernels (from 1 ear corn)
1⁄2 green pepper, finely diced
1 plum tomato, finely diced
1 peach, finely diced
1 small jalapeño pepper, minced
1 tablespoon plus 1 teaspoon lime juice, divided
1⁄4 cup cilantro, chopped
3⁄4 teaspoon salt, divided
1⁄4 cup light sour cream
5⁄8 teaspoon ground cumin, divided
1⁄2 teaspoon chili powder
1 1⁄2 pounds cod, cut in 3-inch chunks
2 tablespoon canola oil, divided
8 (6-inch) corn tortillas
1. Combine the corn, green pepper, tomato, peach, jalapeño, 1 tablespoon of lime juice, cilantro and 1⁄4 teaspoon of salt in a bowl; set aside.
2. Combine the remaining 1 teaspoon lime juice, sour cream and 1⁄8 teaspoon of the cumin in a bowl and set aside.
3. Combine the remaining 1⁄2 teaspoon salt, remaining 1⁄2 teaspoon ground cumin and chili powder; toss with the cod.
4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high; add about half the fish and cook, turning once, about 6 to 8 minutes until cooked through. Add the remaining 1 tablespoon of oil; heat and cook the remaining fish.
5. Warm the tortillas according to package directions: Place the fish and salsa in each and top with a dollop of sour cream. Makes 4 servings
Nutritional analysis for each serving: 370 calories, 34 g protein, 32 g carbohydrates, 4 g fiber, 11 g fat, 2 g saturated fat, 553 mg sodium
TIP: Alter not only the amount of spice you like but also the type: Use chipotle for smoky heat, sriracha for tart (vinegary) heat, and chili paste for a garlicky burn.