Thursday, December 06, 2012
This is a Spark recipe that I came across this morning:
Stepfanie's Quinoa-Black Bean Casserole
Submitted by: SP_STEPF
An experiment with leftovers yield a delightful, filling vegetarian meal.
Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 8
1 cup cooked quinoa
3 cups cooked black beans (or two
15-ounce cans, drained and rinsed)
2 large sweet potatoes, shredded
1 cup shredded low-fat cheddar cheese
1 tbsp ground cumin
Liberal pinches salt and pepper
1 cup salsa
2 tbsp fresh cilantro, chopped, for garnish
Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.
I cooked up a batch of dried beans that I seasoned with onions, garlic, chiles and spices. If you use canned beans, you might need more spices.
Serve this with steamed broccoli or wilted spinach and a dollop of light sour cream or plain Greek yogurt.
1. Preheat oven to 350° F. Prepare a 9” x 9”
casserole dish with nonstick cooking spray.
2. In a large bowl, mix together the quinoa, black
beans, sweet potato, 1⁄2 cup of the cheese, and
the cumin, salt, and pepper. In a small bowl,
mix together the eggs and the salsa. Pour the
salsa mixture over the vegetables, then pour
everything into the prepared casserole dish.
3. Sprinkle the remaining cheese over the top
and bake, uncovered, for 30 minutes. Garnish
with the cilantro.
Servings Per Recipe: 8
Amount Per Serving
Total Fat: 4.3 g
Cholesterol: 63.1 mg
Sodium: 304.0 mg
Total Carbs: 40.7 g
Dietary Fiber: 9.6 g
We had it for lunch and it was Yummo!
I cut the recipe in half - easy to do - since it's just the two is us and I wanted to make sure that it was a keeper before I made 8 servings. I will make the full batch next time and freeze single portions for hectic days or when I need to brown bag it.
It calls for sweet potato - I subbed cooked butternut squash (had it on hand and it saves some carbs). I also used regular cheese instead of low fat (again, I had it on hand). My version ended up at 248 calories and 33 carbs for a 1/4 of my 1/2 batch. The serving is more than ample. I served it with a 1/4 cup avocado and a few jalapeño slices for a total of 344 very filling, healthy, 'comfort food feeling' calories! Hubby had a few baked Tostito chips with his and wants to make sure that he is around when the leftovers are served!
Have you tried any of the Spark recipes? Which one is your favorite?