• cooking spray
• 2 cups quinoa cooked
• 2 large eggs
• 3 green onions thinly sliced
• ½ cup Franks Buffalo Sauce
• 2 small celery stalks diced small
• ½ cup shredded cheddar cheese I used extra sharp white
• 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 and pepper to taste

Ingredients For the dip

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