Quinoa Pudding #3: Summertime Banana

Sweet, cool, soothing, filling, and easy to make—this is a pudding that’s just right for hot summer days.  This dish is also a new version of a versatile favourite. (Earlier warm pudding versions used dried cranberries and puréed pumpkin or squash.)

I keep finding myself coming back to this pudding recipe whenever a possible ingredient makes itself  known: in this case, aging bananas crying out to be puréed.   But bananas are calorie-expensive, my rational mind argued.  But they’d be delicious in this pudding, my stomach-inclined mind replied.  Think of something! 

That something was to tweak the original recipe by using liquid egg substitute instead of whole eggs and almond milk instead of soy milk.  That didn’t make a significant change in taste but it did lower the Weight Watcher points and, hence, calories.  My stomach-inclined mind immediately thought of adding chocolate or coconut, but I ignored it as best I could!

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Makes 9-10 ½-cup servings

Ingredients

  • 1 cup quinoa seeds
  • 2 ½ cups unsweetened almond milk
  • ½ cup liquid egg substitute
  • ¼ cup artificial sugar, to taste
  • 1 tsp. vanilla
  • ¼ tsp. salt
  • ¼ tsp. ground cinnamon
  • Pinch of ground cloves
  • Pinch of nutmeg 
  • 1 cup puréed bananas

Instructions

  1. Rinse quinoa seeds if the manufacturer has not indicated that this has been done.
  2. Put 2 cups of water in a saucepan and bring to a boil.
  3. Add quinoa and bring to boil again.
  4. Lower heat to simmer.
  5. Cover and cook for 15-20 minutes.  The quinoa should have absorbed all the water, and you should have approximately 2 cups. 
  6. In a bowl, beat eggs with a whisk.
  7. Stir in milk, vanilla, salt, spices, and puréed banana.
  8. Test for sweetness and add artificial sugar if necessary. 
  9. Add cooked quinoa to liquid ingredients.
  10. Bake in 325 degree oven for 55 minutes. The quinoa will not be set yet.
  11. Let stand for 15 minutes for liquid to absorbed.
  12. Chill in refrigerator

For Weight Watchers: 2 points per ½-cup serving on both the Points plan and PointsPlus plan.

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Potato-Crust Quiche, with Broccoli and Mushrooms

Quiche—that heavenly blend of crust, eggs, milk, and whatever filling—has been off my radar for years because of my lactose-intolerance.  I would go out with friends and watch with envy as they ordered the quiche and salad special for lunch.  Sigh (many times over). 

But now, no more self-pity, thank you very much!  Thanks to a helpful post from Shirley at Gluten-Free Easily on how to build a quiche, I began to re-consider my quiche options: potato instead of flour crust, soy milk instead of regular milk, liquid egg substitute instead of regular eggs, lower-calorie romano cheese instead of higher calorie other cheeses, and lots of vegetables. 

My most successful experiment, thus far, has been quiche with broccoli, mushroom, and onion, and this is what I am posting today.  In this quiche, I follow Shirley’s lead by using grated potato for the crust.  However, you could also use use mashed potatoes or potato slices.  If you do, please do some Internet research on how those crusts are prepared and cooked.

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Makes 8 servings

Ingredients

    • 2 medium-sized potatoes, peeled
    • 1 bunch broccoli florets
    • 2 tbsp. chicken broth powder plus ½ cup water
    • 1 small yellow onion, diced
    • 8 oz. of sliced mushrooms, any type (in the quiche in the photo above, I used enoki mushrooms)
    • ¾ cup liquid egg substitute (approx. 3 regular eggs)
    • 1 cup sheep romano cheese, grated
    • ½ cup soy milk or other alternative milk
    • Cooking spray

Directions

  1. Grate potatoes (you should have approximately 2 cups).
  2. Spray 9″ or 10″ pie plate with cooking spray.
  3. Using your fingers, spread the grated potatoes around the pie plate and as far up the sides as possible.
  4. Spray completed crust with cooking spray.
  5. Bake crust in pre-heated 425° F oven for 15-20 minutes until crust is brown and crusty around the edges. 
  6. While crust is in the oven, make the filling.
  7. Steam broccoli until soft (about 10 minutes) and then chop florets into small pieces.  You should have about 1 cup of florets.
  8. In small frying pan, heat chicken broth-water mixture until bubbling.  
  9. Sauté onions and mushrooms in broth-water mixture until soft.
  10. In a large bowl, mix together egg substitute, ½ cup of the cheese, milk, broccoli, onions, and mushroom. (If your mixture seems too thick, you can add another ¼ cup of egg substitute or milk.)
  11. Pour into cooked potato crust.
  12. Top with remaining ½ cup of cheese.
  13. Bake in 425° F oven for 10 minutesLower heat to 350° and cook for 40-45 minutes or until a toothpick comes out clean.

For Weight Watchers: One serving (1 of 8 pie slices) is 2.5 points on the Points plan and 3 points on the PointsPlus plan.  Note: If you want to add ¼ cup more egg substitute or milk, the addition will not significantly affect the point count.

Chicken Dumpling Soup, Japanese-Style

This dish makes a tasty and filling soup for a lunch, or it can be expanded into a rich dinner meal if you serve it over rice or noodles.  In the picture of the soup below, the mushrooms are enoki, and the bowl includes a small amount of rice vermicilli.

Tasty and filling chicken dumpling soup

Tasty and filling chicken dumpling soup

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This dish cooks very quickly so you should prepare the three separate elements of the soup in advance:

  1. The broth
  2. The dumplings
  3. The vegetables

Creating the Broth

  • 4 cups chicken stock
  • ¼ cup soy sauce made without wheat
  • 1 ½ tbsp. sherry, mirin, or sake

Mix together stock, soy sauce, and sherry, mirin, or sake into large pot. 

Preparing the chicken dumplings

  • 1 lb. chicken breast, either ground or skinned, boned, and coarsely chopped
  • 1 tsp. minced ginger
  • 1 tbsp. miso (for helpful information about this ingredient, click here)
  • ¼ cup liquid egg substitute
  • ¼ chopped scallions

Place chicken, ginger, miso, egg substitute, and scallions in a food processor bowl.  Mix until the mixture becomes a coarse paste.  Form dumplings by gently rolling chicken mixture in cupped hands to create 20-24 dumplings, approximately 1” in diameter.

 Chopping the vegetables

  • 1 bunch scallions, sliced at an angle
  • ½ lb. daikon, cut into sticks approximately 1/4 inch thick
  • 2 cups mushroom, cut into chunks
  • 1 cup bok choy, sliced

Cooking Directions 

  1. Bring broth to a boil and then reduce to a lively simmer.
  2. Drop 6-8 dumplings (depends on size of your pot) into the simmering broth. 
  3. When dumplings pop up to the surface they are cooked (approximately 3 minutes). 
  4. Remove to a plate with a slotted spoon.
  5. Continue dropping, cooking, and removing dumplings until you have used up all of the meat mixture. 
  6. Leave dumplings on the plate.
  7. Add vegetables to broth and bring to a boil.  Then reduce to a simmer and cook for 5 minutes.
  8. Return chicken dumplings to broth.

For Weight Watchers: Points depend on how many dumplings you make and eat. Here’s the best way to calculate your points.

  • Each ounce of chicken is worth 1 point. 
  • 1 lb. of chicken is 16 points. 
  • If you make 24 dumplings, each dumpling is worth roughly .75 points. # 
  • If you eat 6 dumplings for a serving, then that serving is worth 4.5 points in both the Points plan and the PointsPlus plan.
  • Remember to count in the rice or noodles if you include either of them.

#Why “roughly?” Because the actual point count is .666 which is difficult to work with when adding up points for the day.  I’ve rounded each dumpling up to .75 points to make for easier counting and also to cover the points in the egg substitute, miso, and sherry which are spread throughout the dish. 

(Adapted from “Sumo Wrestler Hot Pot” in Japanese Hot Pots by Tadashi Ono and Harris Salat and “Japanese Chicken Soup” in Ontario Chicken: Food for Living by Chicken Farmers of Ontario.)