Quinoa, a staple of the Incas, is a gluten-free whole protein and a good source of phosphorus, magnesium, iron, and fiber.
Recipe Ingredient Details:
½ cup quinoa
1 cup carrot juice
1 low-sodium vegetable bouillon cube (to make 2 cups broth)
2 cloves garlic (crushed)
2 tablespoons flax oil
1 tablespoon extra-virgin olive oil
½ red onion ( diced)
2 stalks celery (diced)
1 red bell pepper (diced)
2 small zucchini (quartered lengthwise and diced small)
½ teaspoon sea salt
4 scallions (sliced)
¼ teaspoon freshly ground black pepper
2 tablespoons fresh parsley (chopped )
Wash quinoa well, drain, and place in a saucepan with carrot juice and bouillon cube. Bring to a boil over high heat, then reduce heat to maintain a steady simmer. Cover and cook for 15 minutes, or until liquid is absorbed. Remove from heat and set aside.
Combine garlic with flax oil and set aside. Heat olive oil in a large, heavy pot and add onion, celery, and bell pepper, stirring constantly. As soon as mixture heats up, add zucchini and salt, stirring constantly. When mixture is heated through and zucchini is wilted slightly, add quinoa. Stir well, then add scallions and pepper. Remove from heat and stir in garlic and flax oil. Serve at once, generously garnished with chopped parsley.
Recipe Additional Notes:
PER SERVING:115 cal, 46% fat cal, 6g fat, 1g sat fat, 0mg chol, 3g protein, 13g carb, 2g fiber, 204mg sodium
View a handy guide to cooking grains here...
As a former personal chef, Alan Roettinger's signature achievement has been inventing dishes that are both healthy and palate thrilling. His new book is Omega-3 Cuisine (Book Publishing, 2008).
Thu, 2008-05-01 17:21