Menu Planner: Quinoa with Grapes and Feta


Grape and feta quinoa

8 servings

Preparation time: 15 minutes

Cooking time: 15 minutes


1 cup quinoa

2 cups of water

Separate 1/4 teaspoon and a pinch of coarse salt

Peel of 1 lemon

3 tablespoons fresh lemon juice

1 small clove of garlic (chopped)

2 tablespoons olive oil

1 cup of grapes

2/3 cup Greek feta cheese

1/3 cup toasted and crushed walnuts

1/3 cup chopped parsley

rinse the quinoa Place in a fine mesh strainer under the faucet until the water runs clear. Transfer to medium pot. Add water and a pinch of salt. Bring to a boil. Reduce heat and simmer uncovered 15 minutes or until quinoa is tender and liquid is absorbed. removed from the heat And cool. Meanwhile, whisk together the zest, lemon juice, garlic, and oil. set aside. Once the quinoa has cooled, add the grapes, feta cheese, walnuts and parsley. toss in dressing and serve. (Quoted from “Delicious Gatherings” by Tara Teaspoon, Shadow Mountain Publishing)

Per serving: 189 calories, 6 g protein, 11 g fat (48% calories from fat), 2.8 g saturated fat, 19 g carbs, 11 mg cholesterol, 178 mg sodium, 2 g fiber.

Carbohydrate Count: 1.5.

smoked turkey tetrazzini

8 servings

Preparation time: 20 minutes

Cooking time: Within 45 minutes, plus pasta

12 ounces fettuccine

2 tablespoons butter

2 tablespoons unsalted chicken broth

1 (8 oz) package of sliced ​​fresh mushrooms

1 medium onion, coarsely chopped

3 tbsp flour

1 teaspoon freshly ground pepper

1/4 teaspoon hot sauce

3 cups of 1% milk

2-3 cups diced smoked turkey

1 cup dry white wine or unsalted chicken broth

1/2 cup freshly grated parmesan cheese

cook pasta Follow instructions; drain. Heat the oven to 400 degrees. In a large medium-high nonstick skillet, melt the butter. Add broth, mushrooms, and onions. cook 7 to 10 minutes or until tender. Gradually mix in the flour and until pepper and hot sauce are smooth. Add milk. Cook, stirring constantly, 6 to 8 minutes or until thickened. Remove from heat; stir in turkey and wine. Stack 9 x 13 inch baking dishes. Coat with cooking spray, half the pasta, half the turkey mixture, and 1/4 cup cheese. Repeat layers. Bake 20 to 25 minutes or until bubbly and golden brown.

Per serving: 335 calories, 21 g protein, 8 g fat (22% calories from fat), 3.9 g saturated fat, 43 g carbs, 45 mg cholesterol, 463 mg sodium, 2 g fiber.

Carbohydrate Count: 2.

Easy paella

4 servings

Preparation time: 15 minutes

Cooking time: about 25 minutes


2 tsp olive oil

8 ounces reduced-fat kielbasa, sliced

1 cup chopped onion

1 cup of rice

1 (14 oz.) can of unsalted chicken broth

1/2 cup water

12 large prawns, peeled and deveined

2/3 cup sofrito sauce

3/4 cup frozen green peas (thawed)

1/4 cup chopped fresh parsley

hot oil In a large nonstick skillet on medium-high. Add sausage and onion; cook 4 minutes or until onions are golden brown. Add rice, broth and water. bring to a boil. Cook, covered, 17 minutes or until the rice is almost soft. Add shrimp; Cook, cover, 2 minutes. Stir in sofrito sauce and peas. Cook, stirring constantly, 1 minute or until rice is tender and shrimp is pink. Remove from heat; stir in parsley and serve.

Per serving: 330 calories, 20 g protein, 5 g fat (12% calories from fat), 0.9 g saturated fat, 58 g carbs, 92 mg cholesterol, 1058 mg sodium, 2 g fiber.

Carbohydrate Count: Four.

BLT pasta

cook 12 oz Rigatoni pasta as shown. Drain and rinse with cold water. Transfer to a large bowl. Meanwhile, cook 4 slices of Canadian bacon over medium-high in a large skillet. Remove from skillet and set aside. using the same frying pan Reduce heat to medium (leaving bacon drippings). Add 1 (5-7 oz) package arugula and stir for 45 seconds or until wilted. Transfer to pasta bowl. Return skillet to medium heat. Add 1 pint of halved grape tomatoes and 2 tablespoons of olive oil. Cook 2 minutes. add to pasta and arugula; Chop the bacon and put it on top. Season with pepper, toss again and serve.

chicken lunch tacos

Heat 1 (5 oz) Package taco shells (10 shells) in oven according to package instructions. Meanwhile, in a medium bowl, place 3 cups of diced cooked chicken breast. Sprinkle 1 (1.25 oz) package reduced-salt taco seasoning mix; toss to coat. Microwave chicken, uncovered, on high (100% power) for 2-3 minutes or until hot. stir 1/2 cup reduced-fat or regular ranch dressing. Spoon warm chicken mixture into heated shells. Topped with shredded lettuce, Diced tomatoes and shredded 50% light cheddar cheese. Add your child’s favorite carrot sticks for munching.

mushroom burger

Go meatless. Take mushroom burgers out of the freezer for an easy meatless dinner. Serve your favorite toppings like lettuce, tomato low-fat mayonnaise, and mustard on a whole grain bun. And on the side is oven fries (from frozen).


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Written by Natalia Chi

Chicago Popular; Chicago breaking news, weather and live video. Covering local politics, health, traffic and sports for Chicago, the suburbs and northwest Indiana.

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