Jane Valentine, registered dietitian with Christie Clinic, joins the Morning Show for this week’s Food Facts and is making a healthy quinoa cake recipe with a salsa topping.
This is a healthy quinoa cake recipe is packed with protein from the black beans, eggs, cottage cheese and quinoa. You can serve the quinoa cakes with a mouthwatering and incredibly easy blender salsa; if you don’t like the heat, leave out the chipotle pepper.
Quinoa is a protein packed grain and is also a good source of iron, magnesium, vitamin E, potassium, and fiber. It looks a bit like couscous and is as versatile as rice, but quinoa has a richer, nuttier flavor than either of them.
Carbohydrates 35 plus 7 gm fiber
Ingredients 6 servings
2 cups water
1 cup quinoa, preferably red quinoa
4 large eggs, lightly beaten
1 cup canned black beans, rinsed
¾ cup reduced-fat cottage cheese
¼ cup sliced scallions
2 tablespoons all-purpose flour
1 teaspoon baking powder
2tsp chili powder
1 clove minced garlic
¼ teaspoon salt, plus a pinch, divided
1 cup shredded pepper Jack cheese
1 14-ounce can fire-roasted diced tomatoes
1 clove garlic
1 small chipotle pepper in adobo sauce (see Tip)
¼ cup chopped fresh cilantro
Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.
Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.
Add eggs, beans, cottage cheese, scallions, flour, baking powder and ¼ teaspoon salt to the quinoa and stir until well combined.
Place cupcake liners in each muffin slot.
Divide the mixture among the muffin cups (about ¼ cup each). Top each quinoa cake with about 1 tablespoon cheese.
Bake the cakes until puffed and a little brown on top, about 20 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.
Meanwhile, place tomatoes, garlic, chipotle pepper and a pinch of salt in a blender and puree until smooth. Transfer to a small bowl and stir in cilantro.
Serve the cakes with the salsa
Make Ahead Tip: Cover and refrigerate the salsa (Step 5) for up to 3 days; bring to room temperature before serving.
Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.