Thursday, 24 October 2013

Mediterranean Quinoa Bites

Delicious as an appetizer or lunch, these Mediterranean Quinoa Bites are packed with nutritious ingredients and flavor. 


Fry up half a cup of red peppers and half a cup of red onions in a heated skillet coated with extra virgin olive oil. Once tender, mix in a bowl with a cup of quinoa, one cup of chopped baby spinach, half a cup of light feta cheese, one tablespoon of lemon zest, one egg and one tablespoon of light sour cream. Add salt and pepper to taste.



Line a baking sheet with parchment paper. Using one tablespoon of quinoa mixture, form small balls and place on baking sheet. Bake at 350° for 25-30 minutes, turning half way through. Let cool and serve. Makes 18 bites. 


Mediterranean Quinoa Bites
Makes 18 bites

Ingredients:

1 cup Quinoa, cooked
1/2 cup Red onion, diced
1/2 cup Red pepper, diced
1 cup Baby spinach, chopped
1/2 cup Light feta cheese
1 tbsp Lemon zest
2 tsp Extra virgin olive oil
1 Egg
1 tbsp Light sour cream
Salt and pepper to taste

Instructions:
  1. Preheat oven to 350° F.
  2. Heat up a skillet and add 2 tsp of extra virgin olive oil. Once oil is warm, add peppers and onions. Cook until tender.
  3. In a bowl, mix quinoa, pepper and onion mixture, spinach, feta cheese, lemon zest, egg and sour cream. Add salt and pepper to taste. 
  4. Line a baking sheet with parchment paper. Form balls using 1 tablespoon of quinoa mixture and place on sheet. 
  5. Bake for 25-30 minutes, turing half way trough. Let cool and serve. 
Makes 18 bites. Each bite is approximately 35 calories.