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Healthy Recipes

Published on January 02, 2018

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

  1. Bring a large pot of water to boil. Have ready a large bowl with ice and water ready and off to the side.
  2. Blanch collards for 30-45 seconds. Remove greens and put in ice bath to cool. Drain after greens are completely cooled.
  3. Rinse quinoa in fine (mesh) colander.
  4. In sauce pan, heat oil on medium heat. Add onion, garlic, and mushrooms. Cook for 4-5 minutes.
  5. Add in quinoa and heat 3 minutes.
  6. Add stock.
  7. Bring quinoa to boil. Reduce heat, cover and cook ~12minutes or until all the liquid is absorbed.
  8. While the quinoa is cooking make vinaigrette dressing (see next recipe).
  9. Line up your fill ingredients: quinoa, cheese, protein (if adding), roasted red peppers, and vinaigrette.
  10. Once quinoa is cooked, fill collards with 3 tablespoon filling, drizzle with some dressing (~ ½ – 1 tsp). 
  11. 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

  1. 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

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