Jan 292014

As a person who is pretty ambivalent about the sport of football, you might be surprised to hear that I LOVE the Super Bowl. It’s not because of the commercials or even the halftime show (although these both beat the main attraction in my eyes). It’s about the excuse to eat as much junk food as you want to for approximately 5 hours straight. I know, I know, this is not what a future nutritionist should be saying, but you have to admit it’s pretty fun. Still, even more fun is making healthier versions that feel like junk food, like these UNREAL Buffalo Quinoa Bites. Approved by football and non-football fans alike.
Nutritional Highlights: Americans consume more calories on the Superbowl than any other day, INCLUDING Thanksgiving. I guess it makes sense, since at least on Thanksgiving you might eat A vegetable. One superbowl staple, buffalo wings, has over 200 calories in just 3 little wings (and let’s be honest you’re going to eat a lot more than 3). This version is not only vegetarian, and packs a ton of protein and fiber from the quinoa and white beans to make you too full to eat the rest of the bad stuff. Instead of blue cheese dressing which usually has a high fat mayo or sour cream base, mine is mostly greek yogurt. Best of all, I found these totally addictive and didn’t miss the chicken or deep fried-ness at all…and neither did my initially very skeptical finance.
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Buffalo Quinoa Bites with Blue Cheese Yogurt Sauce
makes 24 quinoa bites
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For the bites:
1 cup cooked quinoa
1 cup cannellini bean mashed
1 clove garlic, minced
2 green onions minced
1 carrot, shredded
1 stalk celery, finley chopped
1 Tbsp olive oil
1/3 cup hot sauce (ie franks), + a bit more for topping
1/3 cup panko bread crumbs
1 large egg, beaten
1/4 cup low fat shredded cheese, + a bit more for topping
Serve with: additional chopped scallions, blue cheese yogurt dressing, and carrot/celery sticks

How to make them:
1. Preheat oven to 350 degrees. Spray a mini muffin tin with non stick spray.
2. In a large bowl, combine all of the ingredients
3. Add a spoonful of the buffalo quinoa to each mini muffin cup and press down firmly.
4. Bake for 20-25 minutes, adding the extra cheese for the last 5 minutes. Remove and cool for a few minutes before removing.
5. Top with a few extra scallions and an extra hit of hot sauce if you’re crazy like me. Serve warm with the blue cheese dressing and enjoy!
*Any leftovers? I have been putting these in salads all week for lunch at work and it’s pretty life changing. Just saying.

For the Blue Cheese Yogurt Sauce:
1 6oz container nonfat Greek yogurt
2 Tbsp fresh lemon juice
2 Tbsp olive oil
1 Tbsp white wine vinegar
1/3 cup finely crumbled blue cheese (I actually used gorgonzola because I prefer it and it was great)
½ tspn garlic powder
½ tspn onion powder
salt and black pepper to taste

How to make it: Mix all those things. The end.
Here’s to Super Bowling without Super Sizing 😀

  One Response to “Buffalo Quinoa Bites”

  1. […] the healthiest. I’ve made a few healthier but still worthy options in the past like these buffalo quiona bites or these baked sweet potato skins. Here’s one more to add to the list…ladies and […]

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