Danbury Farmers' Market

CityCenter Danbury Green, Danbury, CT
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Fiesta Rice

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At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂

Fiesta Rice

This dish is simple to make and tastes great leftover.  To make this yummy dish into a meal, have a larger portion and add some extra protein like chicken or fish.  
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Course Main Course, Side Dish
Servings 8
Calories 120 kcal

Ingredients
  

  • 2 cups brown rice, cooked
  • 1 carrot, shredded
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped
  • 1 cup tomato, chopped
  • 1 bell pepper, seeds removed, chopped
  • 1 can (15 oz)  kidney beans or black beans, drained, rinsed
  • 2 tbs cilantro, finely chopped
  • 2 tbs red wine vinegar, or white or cider vinegar
  • 1 tbs vegetable oil
  • Salt and black pepper to taste

Instructions
 

  • Mix the prepared vegetables with cooked rice.
  • In a small bowl mix vinegar, oil, cilantro, and pepper and pour over rice mixture
  • Add beans and toss well.  Serve cold and enjoy!

Notes

Serving Size: 1¼ cup
Total Fat: 2.5g
Saturated Fat: 0g
Protein: 6g
Sodium: 120mg
Carbohydrates: 21g
Added Sugar: 0g
Fiber: 5g

Healthy Vegetable Fried Quinoa

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At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂

SNAP4CT Healthy Vegetable Fried Quinoa

Healthy Vegetable Fried Quinoa

Quinoa is a whole grain that is packed with fiber and protein.  Most people use quinoa as a grain in place of rice or pasta.  But did you know that quinoa is actually closely related to the spinach and sugar beet family?  
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Course Main Course, Salad, Side Dish
Servings 4 servings
Calories 270 kcal

Ingredients
  

  • 1 cup uncooked quinoa (or 3 cups of plain, left over cooked quinoa) 
  • 1 tbs oil (vegetable, olive or canola oil work well)
  • 1 tbs grated fresh ginger
  • 1 clove garlic, finely chopped (or 1 tsp minced garlic) 
  • 1 cup diced carrots
  • 1/2 cup snow peas
  • 1 cup baby bok choy
  • 2 cups kale (stems removed, and torn into small pieces)
  • 1/4 cup minced fresh chives or scallions
  • 2 large eggs (or ½ cup egg substitute)
  • 2 tbs reduced sodium soy sauce
  • For additional flavor try 1 tsp of Asian 5 Spice Seasoning (https://www.snap4ct.org/sodium-free-spice-blends.html#asianfivespice)

Instructions
 

  • In a medium saucepan, cook the quinoa according to the package directions. 
  • Once the quinoa is done, place it into the refrigerator to cool to room temperature.
  • While the quinoa is cooling, in a large sauté pan or wok over moderately high heat, warm the oil. Add the ginger and garlic and sauté, stirring, for 1 minute.
  • Add the carrots, snow peas, bok choy, kale, and chives and continue cooking, stirring occasionally, until tender, about 5 minutes.
  • Add the cooked quinoa and stir to combine. Add the eggs and continue to cook, stirring, until scrambled, about 3 minutes.
  • Add the soy sauce and continue to cook, stirring, for 1 minute. Serve hot.

Notes

Calories: 270
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g

Quiche in a Cup

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Quiche in a Cup

What could be easier? – Mix, cook and eat this tasty nutritious quiche in a cup in a matter of minutes.
Print Recipe
Course Breakfast, Main Course, Snack
Cuisine American
Servings 1

Ingredients
  

  • 1 1/2 tbs milk (low or non-fat)
  • Ground black pepper to taste
  • 1/4 bagel or similar amount of bread, French or whole grain bread of choice
  • 1 tsp whipped cream cheese
  • small amount less than 1/8 teaspoon Dijon mustard
  • Sprinkle with Thyme and or Tarragon

Options

  • 1/2 slice prosciutto ham
  • Try adding colorful choppedveggies if you are feeling adventurous.

Instructions
 

  • Beat egg and milk together with a fork in a coffeecup, add pepper to taste.
  • Tear bread into dime size pieces; stir in.
  • Add cream cheese and mustard; stir in.
  • If using ham – tear or cut into small pieces; add to mixture.
  • Sprinkle with thyme or tarragon.
  • Put quiche cup into Microwave, cook on high until done– about 1 minute.
  • Garnish with thyme or tarragon. Let quiche cool for a minute before eating as it will be hot. Then enjoy this tasty nutritious Quiche and enjoy the quick clean up.

Pastel de Bayas de Verano

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Pastel de Bayas de Verano

Receta de: JenniferCoatanroch, www.LaViePlenty.com
Un postre fácil, saludable, y rápido!
Print Recipe
Servings 10 Porciones

Ingredients
  

  • 1 taza de arándanos
  • 1 1/2 tazas tazas de fresas cortadas en rodajas
  • 3/4 taza de frambuesas
  • 1/4 taza de azúcar
  • 1 cucharada de extracto de vainilla
  • 1 cucharada de canela
  • 1/8 cucharada de sal
  • 3 cucharada de mermelada (opcional)
  • 1 clara de huevo, ligeramente batido
  • 1 cortezade pastel prefabricada

Instructions
 

  • Precalentar el horno a 400 y ponga papel pergamino en una bandeja para hornear.
  • Agrega las bayas, azúcar, vainilla, canela, y sal a un tazón, y mezcle bien.
  • Ponga la masa de pastel en la bandeja para hornear, y agrega arriba la mermelada (opcional).
  • Ponga la fruta en el centro de la masa de pastel, dejando un borde de 2 pulgadas.
  • Dobla la masa en secciones de 2 pulgadas, doblándola en forma de superposición
  • Pinte la masa de pastel con las claras de huevos.
  • Hornear por 25-30 minutos, hasta que este doradola masa

Notes

Opcional: agregacrema batida, hojas de menta o helado arriba del pastel.
Notas: Cambie las frutaspor lo que tengan o por lo que este en temporada.
Buen Provecho!
English Version

Summer Berry Galette

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summer berry galette

Summer Berry Galette

Healthy, quick, and easy dessert!
Change up the fruit to what is in-season, and what you have on-hand
Bon Appétit!
Recipe by: Jennifer Coatanroch, www.LaViePlenty.com
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Course Dessert, Snack
Servings 8 servings

Ingredients
  

  • 1 cup blueberries
  • 1 1/2 cups sliced strawberries
  • 3/4 cup raspberries
  • 1/4 cup sugar
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/8 tsp salt
  • 3 tbsp jam of choice (optional)
  • 1 egg white, lightly beaten
  • 1 pre-made pie crust

Instructions
 

  • Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
  • Add the berries, sugar, vanilla, cinnamon, and salt to a mixing bowl, and mix well. Place the pie crust on the parchment lined baking sheet, and brush with jam (optional).
  • Place the pie crust on the parchment lined baking sheet, and brush with jam (optional).
  • Pour the fruit onto the center of the pie crust, leaving a 2-inch border around the edges.
  • Fold the crust over in 2” sections, making overlapping folds as you go.
  • Brush the pie crust with the egg whites.
  • Bake for 25-30 minutes, until golden brown.

Optional: top with whipped cream, ice cream or fresh mint leaves

Notes: Change up the fruit to what is in-season, and what you have on-hand

Bon Appétit!

Spanish Version

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