STUFFED RED PEPPERS WITH QUINOA, PROVOLONE AND WALNUTS

STUFFED RED PEPPERS WITH QUINOA, PROVOLONE AND WALNUTS

Serves 4.

Walnuts and nutty-tasting quinoa are the stars in this vegetarian main dish. Choose short, squat bell peppers that will stand upright easily.

• 4 red bell peppers

• 1 tbsp. olive oil

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• Coarse salt and ground pepper

• 1 c. quinoa, rinsed

• 1/2 c. fresh parsley leaves, coarsely chopped

• 1/3 c. walnuts, coarsely chopped

• 1 c. (4 oz.) coarsely grated aged provolone, divided

Preheat oven to 450 degrees, with rack in the upper third. Slice a very thin layer from the base of each pepper so they sit upright. Slice off tops, just below the stems; remove ribs and seeds. Discard stems; chop tops.

In a medium saucepan, heat oil over medium heat. Add onion, garlic, coriander and chopped tops; season with salt and pepper. Cook, stirring occasionally, until onion has softened, about 4 to 5 minutes.

Add quinoa and cook 1 minute. Add 1 cup water and bring to a boil. Reduce to a simmer, cover and cook until water has been absorbed and quinoa is tender, about 11 to 13 minutes. Remove from heat and stir in parsley, walnuts and 3/4 cup provolone; season with salt and pepper.

Stuff peppers with quinoa mixture; place in a 2-quart baking dish. Cover with aluminum foil and bake until peppers are tender, about 1 hour. Uncover, and top with remaining 1/4 cup provolone; bake until cheese melts, about 10 to 15 minutes more.

Nutrition information per serving:

Carbohydrates42 gSaturated fat6 gCalcium280 mg

Protein16 gCholesterol20 mgDietary fiber6 g

Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, 1 medium-fat meat, 3 fat.

QUINOA AND CUCUMBER SALAD

Serves 4.

• Coarse salt and ground pepper

• 2 tbsp. red-wine vinegar

• 1 tbsp. olive oil

• 1/2 English cucumber, quartered lengthwise and thinly sliced

• 3 green onions, thinly sliced

Directions

In a medium saucepan, bring quinoa and 1 cup salted water to a boil. Reduce to a simmer; cover and cook until water has been absorbed and quinoa is tender, about 11 to 13 minutes. Transfer to a medium bowl and cool to room temperature.

To quinoa, add vinegar, oil, cucumber, green onions and parsley; season with salt and pepper and toss to combine. Serve at room temperature or chilled.

Nutrition information per serving:

Calories203Fat6 gSodium626 mg

Protein6 gCholesterol0 mgDietary fiber4 g

Diabetic exchanges per serving: 2 bread/starch, 1 fat.

QUINOA MUFFINS

Makes 12.

Don't overcook the quinoa or use more than the required amount of water. The grains of quinoa should be tender but separated, not mushy and clumped together.

• 1/4 c. vegetable oil, such as safflower, plus more for pan

• 2 c. flour (spooned and leveled), plus more for pan

• 3/4 c. packed dark-brown sugar

• 11/2 tsp. baking powder

• 1 tsp. salt

• 3/4 c. milk

• 1 egg

• 1 tsp. vanilla extract

Directions

Preheat oven to 350 degrees. In a medium saucepan, bring quinoa and 1 cup water to a boil. Reduce to a simmer; cover and cook until water has been absorbed and quinoa is tender, about 11 to 13 minutes.

In a small bowl, whisk together 1/4 cup oil, milk, egg and vanilla. Add milk mixture to flour mixture and stir just until combined; divide batter among prepared muffin cups.

Bake until a toothpick inserted in center of a muffin comes out clean, about 25 to 30 minutes. Cool muffins in pan for 5 minutes; transfer to a wire rack to cool completely. Store in an airtight container for up to 5 days.

Nutrition information per serving:

Calories235Fat6 gSaturated fat1 gSodium280 mg

Carbohydrates40 gCalcium77 mg