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Easy Savory Italian Quinoa Bites

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These little quinoa bites are great for keeping around the house or stashing away at work like a cache of acorns to a squirrel. These are a perfect two-bite snack that satisfies midday hunger pangs. There’s a good amount of fiber, protein, vitamin B2, manganese and magnesium.

Further Food Nutritionist Commentary:

I LOVE this idea for a quick, handy, family-friendly snack! It is chock-full of good for you, no artificial anything, delicious ingredients. The eggs and Asiago cheese add substance and healthy, filling protein, the zucchini adds potassium and fiber, and the flavors from sun-dried tomatoes and basil will take you straight to the shores of the Mediterranean! And what even needs to be said about quinoa? This iron-rich snack is going to become a staple in my household!

By Karen Tayeh, Nutritionist
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Easy Savory Italian Quinoa Bites

  • Prep Time: 5-7 mins
  • Cook Time: 20 mins
  • Servings: 24 mini muffins

Ingredients

1 cup cooked quinoa

2 large eggs + 1 egg white

½  cup shredded zucchini

½ cup finely chopped sun-dried tomatoes

2 tablespoon chopped green onions

½  cup grated Asiago cheese

2 tablespoon chopped parsley

1 tablespoon chopped basil

1 scoop Daily Turmeric Tonic (optional)

sea salt to taste

cracked black pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. Combine all ingredients in a large bowl and mix thoroughly.
  3. Lightly grease a mini muffin pan and evenly spoon mixture into muffin wells.
  4. Bake 15-20 minutes, until muffins are golden brown.
  5. Remove and let cool for 10 minutes.
  6. Use a paring knife to detach the edges if muffin bites are sticking. For a regular-sized muffin pan, bake for 25-30 minutes.
  7. If freezing, place muffins spread out on a baking sheet and freeze completely before transferring to a freezer bag.

 

Note: If you are on a strict low-sodium diet, omit the Asiago and top the recipe off with extra zucchini, shaved brussels sprouts or ¼ cup pine nuts.

Preheat oven to 350 degrees F. Combine all ingredients in a large bowl and mix thoroughly. Lightly grease a mini muffin pan and evenly spoon mixture into muffin wells. Bake 15-20 minutes, until muffins are golden brown. Remove and let cool for 10 minutes. Use a paring knife to detach the edges if muffin bites are sticking. For a regular-sized muffin pan, bake for 25-30 minutes. If freezing, place muffins spread out on a baking sheet and freeze completely before transferring to a freezer bag.   Note: If you are on a strict low-sodium diet, omit the Asiago and top the recipe off with extra zucchini, shaved brussels sprouts or ¼ cup pine nuts.

Nutrition Information

Per Muffin: Calories: 54; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 90mg; Potassium: 109mg; Carbohydrate: 6g; Fiber: 1g; Sugar: 1g; Protein: 3g

Nutrition Bonus:   Iron: 5%

 

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3 thoughts on “Easy Savory Italian Quinoa Bites

  1. Aimee Marotta

    Ian i was wondering if it took you a minute to get used to eating correctly. I say like i should have always be eating. Also how are you lately and last where do i find the recipe for your smoothie

    Reply
  2. Lola Duncan

    Just took these out of the oven. Let me say these are fantastic! I did have to replace one ingredient. I did not have zucchini. I did have half a eggplant that needed to be used. So I peeled it a little and diced up and used that instead. Turned out great and will be making them again and again… Thank you for sharing this with us.

    Reply

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