Quinoa (“keen- no- wa”) is one of
my favorite foods is quinoa because not only is it good for you, but because it
can be cooked and prepared in so many diverse ways. It is sort of like a chameleon
in the way it can be prepared simply as plain to a flavorful sauté. It can be
baked and served both hot and cold. It is gluten-free (because technically it
is a seed) and it is as easy to prepare as rice. One cup of cooked quinoa
contains about 8 grams of protein and 5 grams of fiber. Today I prepared it
with asparagus and chia (“chee-ah”) seeds to increase the fiber and ALA omega-3
fatty acids.
Quinoa with Chia Seeds, Feta, and
Asparagus
Recipe yields 1 serving.
Ingredients:
1 cup of quinoa.
4-5 asparagus spears, steamed and chopped.
½ lemon, juiced.
1 Tbs. olive oil (half will be used
for cooking quinoa and the other half will be used for
salad).
1 Tbs. crumbled reduced fat feta
cheese.
1-2 Tsp. chia seeds.
Fluffy Quinoa Base
Add 2 cups a water to a medium size
pot. Add the 1 cup of quinoa (note: 1 cup uncooked quinoa yields about 2 1/2
cups cooked quinoa). Add a dash of salt and ½ Tbs. of olive oil. Bring mixture
to a boil (about 5-8 minutes) and then immediately bring down a low heat to a simmer.
Place lid on top and simmer for about 10 more minutes. As soon as the water
ratio is down to about 10%, fluff quinoa with a fork and place the lid back on for
about a minute. Shut the heat off completely and fluff quinoa one more time. Leave
the lid on and let the quinoa cool for a few minutes.
Quinoa with Chia Seeds, Feta, and
Asparagus
In a bowl, add one cup of cooked
quinoa, the rest of the oil, the chia seeds, asparagus, feta, and lemon juice.
Mix all the ingredients together. Serve hot or cold and enjoy!
© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.
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