FitNutrition, LLC
| Healthy Cooking |
Ingredients:
2 cups Dry red quinoa
1 quart water
2 oz green onions (scallions), chopped
¼ cup fresh parsley, chopped
1 cup carrots, peeled and grated
1 red bell pepper, finely diced
1 avocado, peeled and sliced
(Avocado should be soft to the touch when ripe.)
1 tsp. fresh lemon juice
Dressing:
2 Tbsp. fresh lemon juice
2 tsp. lemon peel, finely grated
1 tsp. black pepper, finely ground
1/2 tsp. Kosher salt
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
Directions:
1. Wash and rinse the quinoa.
2. In a large saucepan, add the quinoa and water, cover, bring to a
boil, reduce to a simmer, and cook the quinoa until it is soft and
fluffy -- about 12 - 15 minutes. Most of the water will be
absorbed.
3. Drain the quinoa and spread out on a sheet pan to cool in the
refrigerator.
4. As the quinoa cools, wash and prepare the scallions (green
onions), red pepper, carrot and parsley. Place in a large bowl.
5. Prepare the avocado by washing and then cutting it lengthwise.
Twist the two halves apart and remove the pit. Use a spoon to
gently scoop out the soft flesh. Sprinkle the flesh with some lemon
juice and chop. Add to the vegetable mixture and toss gently.
6. When the quinoa is cool, add to the vegetables and toss gently
to combine.
7. In a small bowl, prepare the dressing by whisking the remaining
lemon juice, vinegar, lemon peel, olive oil, salt and pepper
together. Pour the dressing over the quinoa mixture and toss
gently to coat.
8. Cover and chill in the refrigerator until ready to serve.
9. Optional: add grilled chicken or fish or serve with grilled fish or
chicken.
Nutrition Information:
Total Fat: 9.6 g
Saturated Fat: 1.3 g
Trans Fat: 0g
Cholesterol: 0g
Sodium: 174.6mg
Protein: 6.6g
Total Carbohydrate: 34.9g
Fiber: 5.3g
Sugars: 1.7g
Vitamin A: 60.9% DV
Vitamin C: 47.7% DV
Calcium: 4.8% DV
Iron: 25.1% DV
Courtesy of Compass Innovations, 2009.
| Quinoa with Avocado and Lemon |
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| 860.536.3610 fit.nutrition@sbcglobal.net 19 Pons Road Mystic, CT 06355 |