MyPlate Meal: Asian Style Quiche

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Have you ever had quiche with wild-rice in it? Try this recipe out and you will be in love! This recipe will pump you up with whole grains, protein, low-fat dairy, and veggies! Make it a truly MYPLATE meal by adding a side of fruit!

Ingredients:

  • 1 pie crust
  • 1 cup cooked wild rice
  • 3 large eggs
  • 2/3 cup low-fat or fat-free plain yogurt (Greek is best)
  • ¼ cup unsweetened almond milk
  • 1 cup green beans chopped into 1-inch pieces
  • 2 carrots shredded or grated
  • 1 teaspoon sesame oil
  • 3 Tablespoons rice vinegar
  • 3 Tablespoons Bragg’s liquid Amino Acids or soy sauce
  • ½ teaspoon ginger powder
  • ½ teaspoon toasted sesame seeds
  • 1 Tablespoon minced garlic
  • Pinch of black pepper

Instructions:

  • Prepare wild rice according to package instructions
  • Pre-heat oven to 425.
  • When oven is heating, add sesame oil to pan over medium heat and add carrots and green beans, Gradually add one Tablespoon at a time of rice vinegar and Bragg’s/soy sauce and continue to stir until beans and carrots are soft. Add the wild rice to the green bean and carrot mixture. Toss in garlic, ginger powder and sesame seeds and stir for three minutes.
  • When oven is heated, put the pie crust in until golden brown (usually 10 minutes)
  • While pie crust is browning, mix together eggs, almond milk and yogurt and black pepper.
  • Pull the pie crust out of the oven and spread the green bean/carrot/rice mixture to the bottom of the quiche, filling about 2/3 of the pie crust (you may not use all the mixture you made).
  • Next pour the egg mixture over the green bean/carrot/rice mixture until the pie crust is filled.
  • Reduce oven to 375 and bake for 35-40 minutes or until a toothpick poked into the quiche comes out clean.

 

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MyPlate Power Salad

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As promised, I am providing fun MyPLate recipes for National Nutrition Month! This yummy salad has all five food groups: fruits, veggies, low-fat dairy, whole grains, and lean protein.

Here’s the Breakdown:

Fruit: Blackberries

-Full of Vitamin C, fiber, and antioxidants

-Perfectly bittersweet

Vegetable: Kale

-Vitamin A, C, K; fiber, and even protein

-When massaged (I’ll get to this later) it takes away the harsh texture

Bonus Veggie: Butternut Squash

A great source of fiber and beta-carotene!

Grain: Barley

-Loaded with fiber, which improves digestion and controls blood sugar levels

-Adds a chewy and nutty element

Protein: Rotisserie Chicken Breast

  • Perfectly lean and loaded with protein

Bonus Protein: Walnuts and Pumpkin seeds

  • Not only rich in protein, but full of healthy fats, vitamins, and minerals

Dairy: Feta Cheese

-Easier to digest than a lot of dairy, full of calcium, -salty, crumbly, cheesy goodness

As you can tell by the ingredients, this isn’t your boring house salad with cucumbers and tomatoes. It’s so much better. Try it out to get your full MyPlate meal- you won’t be disappointed!

MyPlate Power-Up Salad

Barley

  • ⅓ cup pearled barley
  • 1 cup water
  1. Bring water and barley to a boil in a pot then cover and reduce to a simmer until tender (about 25 minutes)

Butternut Squash

  • ½ butternut squash peeled and cubed
  • 2 tbsp olive oil
  • Pinch cinnamon
  • Salt and Pepper to taste
  1. Preheat your oven to 400 degrees F.
  2. Mix squash, olive oil, salt, and pepper, in a bowl.
  3. Line baking sheet with parchment paper and spray with cooking spray. Pour squash onto sheet and spread evenly.
  4. Bake in oven for 20-25 minutes until squash is tender

Homemade Maple Vinaigrette

  • ¼ cup olive oil
  • ¼ cup balsamic vinegar
  • 2 tbsp maple syrup
  • 2 tsp dijon mustard
  • Pinch of salt and pepper
  1. Mix ingredients together in a bowl and set aside ½ mixture

Rotisserie Chicken Breast

  1. Discard skin off one Rotisserie chicken
  2. Pull off as much of the breast meat in shreds

Kale

  • 10 oz deboned and chopped
  • 2 tbsp olive oil
  • Pinch of salt
  1. Cut the leaf off of the stem and chop the leafy part, throwing away the stem
  2. Add chopped kale and olive oil and salt to a bowl
  3. Massage the kale- just how it sounds. Rub the oil into each piece. It will go from a dull green to a bright and shiny green right before your eyes!

The rest

  • 2 6 oz packages of Blackberries
  • ¼ cup feta cheese
  • ¼ cup walnuts
  • ¼ cup pumpkin seeds

 

  1. Take your massaged Kale and add it to a big big mixing bowl.
  2. Add in the barley, squash, chicken, blackberries, feta, pecans, pumpkin seeds, and reserved vinaigrette mixture.
  3. Toss that salad and serve it up!

*Recipe makes about 6-8 servings