Sunday, December 17, 2017

Sautéed Quinoa with Veggies

Prep Time: 20-25 minutes includes cooking Quinoa

1 cup quinoa (preferably white)
1 cup water or chicken stock/broth* (low sodium -check the label should be no more than 140 mg)
3 tablespoons Extra Virgin Olive Oil (adjust to pan size)
3-4 cloves of fresh chopped garlic
2 tablespoons of chopped yellow onion or chopped scallions (optional)
¼ cup red or yellow pepper chopped (optional)
1 cup frozen peas, carrot & corn (spinach may be substituted)
1/3 cup shredded Parmesan cheese

*Chicken broth can be used with water ½ cup each.

In a medium sauce pan, combine chicken broth with quinoa, bring to a boil and reduce to lowest setting covering with a tight lid. Simmer 8-10 minutes (set a timer) until broth/water is absorbed.  Uncover & remove from flame, gently fluff with fork, or spoon and set aside.

Use a medium to large sauté pan. Coating the bottom with olive oil, place over a low – medium flame adding the onions and peppers first, allow to sauté approximately 2-3 minutes adding the garlic and frozen or fresh veggies, cover to allow the veggies to thaw (this takes 2-3 minutes) stirring 1-2 times during this process to keep the garlic from over cooking. Once veggies are thawed add the quinoa to the pan and combine the mixture.  Gently sprinkle the Parmesan over the hot quinoa and fold in.
Remove pan from flame and leave slightly uncovered.

Serve hot as a side dish or eat over your salad.

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