Heart health made easy

SPRINGFIELD Mass. (Mass Appeal) - February is women's heart heath month and while it can be easy to exercise, it's hard to eat healthy, especially when we're busy.  Dick Callahan is the head chef for Baystate Medical Center and he came on Mass Appeal to help us get in shape with a great grain, called Quinoa. 

Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Quinoa Salad with Roasted Peppers

1 ¼ cups cooked quinoa

2 each red and yellow peppers, roasted and sliced, or a jar of roasted peppers

1 small can artichoke hearts, quartered

1 large tomato, washed, diced ½”

1 cucumber, washed, peeled, seeded, diced

1 bunch green onions, washed and sliced at an angle
¼ cup Kalamata olives

1 cup kidney or other bean, rinsed and drained

1 clove garlic, optional

½ cup olive oil

3 tbs. red wine vinegar, or more, depending on personal taste

2-3 twists fresh ground black pepper

Small pinch of salt and sugar

Fresh basil or parsley, chopped fine

In a large bowl, combine the roasted red and yellow peppers, cucumber, tomato, artichokes, olives, scallions and garlic. Toss with the chilled Quinoa. Make a vinaigrette by combining the olive oil, red wine vinegar, garlic and black pepper. Taste, adjust flavors of necessary. Blend into the Quinoa salad. Garnish with the chopped fresh herbs.

Stuffed Pepper with Quinoa and Roasted Peppers

1 ¼ cups cooked quinoa

1 jar roasted red peppers

1 small can artichoke hearts in water, quartered

1 small can beans(black, pinto, cannelini, etc)

1 small onion, diced

Fresh parsley, chopped fine

6 large green peppers, hollowed out, slice bottom enough so peppers stand flat but don’t break through.

Marinara Sauce

Parmesan cheese

In a large bowl, combine the roasted peppers, artichokes, onions and beans. Toss with the chilled Quinoa. Place ½ to ¾ cup of mixture into hollowed out peppers.

Place 1 cup marinara sauce on bottom of pyrex or baking dish. Stand peppers in dish. Place a little marinara on top of peppers, cover pan tightly with plastic wrap. Cover plastic wrap with foil, bake at 350 degrees for one hour, until peppers are cooked through and stuffing is hot. Remove plastic and foil, place each pepper on plate with some sauce on plate and peppers. Garnish with 1 tbs parmesan cheese and a sprinkle of parsley.

Vegetarian Chili w Quinoa

1 ¼ cup chopped onion

1 cup chopped green pepper

1 cup chopped red pepper

¾ cup chopped celery

¾ cup chopped carrots

3-4 portabello mushrooms, washed, stems removed, quartered

1 zucchini, quartered, diced into ½” cubes

3 cloves minced garlic

1 Tbsp chili powder

1 can (28 oz) tomatoes

1 can (15 oz) black beans, drained and rinsed

2 ears corn removed from cob, or 1 package frozen corn

1 Tbsp ground cumin

1 ½ tsp dried oregano

1 ½ tsp dried basil

½ tsp cayenne pepper

1 tsp olive oil

2 cups quinoa, rinsed several times

Cilantro for garnish

Put olive oil in pan and heat on high until oil covers entire pan.  Add onions, green and red peppers, celery, carrots, garlic and chili powder.  Cook over medium heat, stirring often, until vegetables are soft, about 6 minutes.  Add mushrooms and zucchini.  Cook and stir for 4 minutes.  Add tomatoes, beans, chickpeas, corn with liquid, cumin, oregano, basil and cayenne pepper.  Stir well.  Add rinsed quinoa. Bring to a boil then reduce heat to medium low.  Cover and let simmer for 20-30 minutes, stirring occasionally.

Quinoa Stuffing with Leeks, Walnuts, and Dried Fruit

2 cups fat-free, less-sodium chicken broth
1 cup uncooked quinoa
1 tablespoon olive oil
 Cooking spray
2 cups thinly sliced leek (about 3/4 pound)
1/2 cup chopped celery
1/2 teaspoon freshly ground black pepper
1/2 teaspoon dried rubbed sage
2 garlic cloves, minced
3/4 cup dried fruit
1/4 cup chopped walnuts, toasted

Preparation

Bring broth to a boil in a medium saucepan. Add quinoa. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Let stand 5 minutes; fluff with a fork.

Heat oil in a  large nonstick skillet coated with cooking spray over medium heat. Add leek, celery, garlic, pepper, and sage; cook 10 minutes or until tender, stirring occasionally. Stir in cooked quinoa, dried fruits, and walnuts; cook until thoroughly heated. Serve as a side dish, or cool to use as a stuffing.