DINNER FOR LESS THEN 300 CALORIES

QUINOA The supergrain of the future. Protein, fiber, and iron-rich. Gluten-free. Plus, it's a complete protein, making it ideal for vegetarians and vegans. Quinoa can be made a head of time and stored, so you can have it ready to add to a meal or recipe at the last minute when you're short on time. Before I give you the recipe for the Quinoa patties and spinach how about the simple instructions on how to prepare quinoa. This recipe makes 8 servings (1/4 cup per serving), so you'll have extra for those emergencies I was talking about.

COOKED QUINOA

1. 1 cup dry quinoa
2. 2 cups cold water
3. sea salt and ground black pepper (to taste)

• Rinse quinoa thoroughly
• combine quinoa, water, salt (if desired), and pepper (if desired), in medium saucepan with lightly fitting lid and bring to a boil over high heat.
• Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes, or until all water has been absorbed. Try to avoid peeking so quinoa will cook evenly.
• Remove pan from heat. Continuing to keep pan tightly covered, let quinoa sit for 5 minutes.
• Fluff with a fork and serve.
• Tip You can store leftover Cooked Quinoa in the refrigerator for up to 4 days.

QUINOA PATTIES OVER SPINACH

(makes 1 serving)

1. 1/4 cup Cooked quinoa
2. 1/2 medium red bell pepper, finely chopped
3. 4 tsp flaxseed
4. sea salt and ground black pepper (to taste)
5. 1 large egg white
6. Nonstick cooking spray
7. 3 cups fresh baby spinach

• Combine Cooked Quinoa, bell pepper, flaxseed, salt, pepper, and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1-cup measure. Press into a patty using fingers or 1/2-cup measure. Turn 1-cup measure over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet, cook for 2 minutes. Turn and cook for 2 minutes, or until cooked through and light golden. Remove from skillet. Keep warm.
• Add spinach to skillet; cook, stirring frequently, for 2 to 3 minutes, or until wilted.
• Place spinach on a serving plate; top with patties.

Nutritional info: (per serving) Calories 298, fat 9 g, sodium 512 mg, carbohydrates 41 g, fiber 11 g, sugar 3 g, protein 15 g