1 cup of quinoa (640)
4 cups of low sodium chicken broth (40)
1 cup of white wine (110)
2 tbsp of olive oil (240)
4 cloves of garlic (20)
A few handfuls of spinach (20)
5 stalks of asparagus (15)
Half of a lemon (5)
One egg (70)
1/2 cup of reduced fat mozzarella cheese (160)
1/4 cup of parmesan cheese (110)
Salt and pepper to taste
Basil and paprika to taste
Optional: 1/2 cup of low-fat marinara sauce for serving (35)
- Prep the veggies: wilt the spinach, and chop into small pieces. Dice the asparagus, and quickly sautee with a chopped clove of garlic. Set aside.
- Prep the quinoa: rinse it really well (like how you rinse rice, but 3 times). Strain with a fine mesh sieve.
- Bring the chicken broth to a simmer.
- In a separate pot, sautee the rest of the garlic in olive oil, then add the quinoa. After a minute, add the white wine and stir until it is absorbed. Optional, but recommended: pour yourself a glass! It’ll make the rest of the process pass faster.
- Add the chicken broth to the quinoa mixture, 1/2 cup at a time until it absorbs.
- Combine the quinoa, spinach, asparagus, and mozzarella cheese. Add salt, pepper, and lemon juice to taste. Let the mixture cool.
- Preheat the oven to 400, and spray a muffin pan with cooking spray.
- Beat the egg, and mix it into the cooled quinoa risotto.
- Distribute the mixture in the muffin pan. Optional: fill up each portion half way, put a pinch of mozzarella, then fill up the rest.
- Bake for 15-20 minutes. Right before you take it out, sprinkle some parmesan over the top and let it bake for a few more minutes.
- Take out the cakes, and let them rest and set before serving. Optional: serve with marinara sauce.
Total: 1430 calories (about 12 cakes, without the sauce)
Per serving: 357.5 calories (about 3 cakes)
To be honest: My goal was to make a risotto cake that held together after baking and stayed gooey in the center — success! All risotto cakes I’ve had were deep-fried, and I wanted to make it healthy by using quinoa and just an oven. The only hiccup is that I went overboard with the salt (because one of my last ventures came out really bland). My seasoning skills are just not up to snuff quite yet. Anyways, it takes a while to make this (about 2 hours for me), but it’s a really convenient snack for the following days. Tip: Heat one up for breakfast and eat with an egg over easy.