Mediterranean Collard Quinoa Wraps
Mediterranean Collard Quinoa Wraps
Yield: 16
Portion: 2 wraps
Ingredients
- Collards, 1 bunch cleaned, and middle stalk removed
- Oil, 1 teaspoon
- Onion, ½ cup chopped
- Mushrooms, ½ cup sliced
- 1 cup quinoa
- Sliced roasted red peppers, 1 medium
- Low sodium vegetable or chicken stock, 2 cups
- Feta cheese, 2oz
- Cooked chicken, ¾ cup chopped (or your favorite protein) - optional
Directions
- Bring a large pot of water to boil. Have ready a large bowl with ice and water ready and off to the side.
- Blanch collards for 30-45 seconds. Remove greens and put in ice bath to cool. Drain after greens are completely cooled.
- Rinse quinoa in fine (mesh) colander.
- In sauce pan, heat oil on medium heat. Add onion, garlic, and mushrooms. Cook for 4-5 minutes.
- Add in quinoa and heat 3 minutes.
- Add stock.
- Bring quinoa to boil. Reduce heat, cover and cook ~12minutes or until all the liquid is absorbed.
- While the quinoa is cooking make vinaigrette dressing (see next recipe).
- Line up your fill ingredients: quinoa, cheese, protein (if adding), roasted red peppers, and vinaigrette.
- Once quinoa is cooked, fill collards with 3 tablespoon filling, drizzle with some dressing (~ ½ – 1 tsp).
- Fold sides to make a pocket then roll. Use toothpick if necessary to hold.
Calories
|
Carbs (g)
|
Protein (g)
|
Fat (g)
|
Cholesterol (mg)
|
Sodium (mg)
|
Fiber (g)
|
Calcium (mg)
|
85
|
7
|
5
|
3
|
7
|
97
|
4
|
115
|
Lemon vinaigrette
Yield: 8
Portion: 1 tablespoon
Ingredients
- 1 lemon, juiced and zested
- Pinch of salt
- ¼ teaspoon pepper
- 3 cloves fresh garlic (minced)
- 1 tablespoon of chopped fresh parsley
- ¼ cup of extra virgin olive oil
Directions
- Combine all the ingredients into a salad dressing cruet or small container with a tight fitted lid. Shake it vigorously for 30 seconds. Use immediately. Store any extra in the refrigerator.
Calories
|
Carbs (g)
|
Protein (g)
|
Fat (g)
|
Cholesterol (mg)
|
Sodium (mg)
|
Fiber (g)
|
Calcium (mg)
|
63
|
1
|
<1
|
7
|
0
|
21
|
<1
|
4
|
References
Lemon vinaigrette – adapted from http://www.amusingfoodie.com/2015/10/lemon-vinaigrette-dressing.html