• cooking spray
• 2 cups quinoa cooked
• 2 egg large
• 3 green onions thinly sliced
• ½ cup buffalo sauce Franks brand
• 2 celery diced small, small stalks
• ½ cup cheddar cheese I used extra sharp white, shredded
• 4 ounces neufchatel cheese softened (also sold as ⅓ Less Fat Cream Cheese, or you can use regular cream cheese)
• 2 tablespoons whole wheat flour
• salt to taste
• black pepper to taste

Ingredients For the dip

• 1 cup low-fat plain Greek Yogurt
• 2 tablespoons parsley fresh chopped
• ½ cup blue cheese crumbled
• 2 tablespoons milk
• 2 green onions sliced thin
• black pepper to taste
• salt to taste