nutrition-quinoa

Quinoa recipe: Grains of greatness

We know brown rice is a great whole grain option, but have you checked out quinoa (pronounced: keen-wah)? It has a slightly nutty flavor and is super easy to make. Plus, it’s high in protein and packs a nutritional punch – just check out the chart below.

Quinoa Brown Rice
Calories 222 218
Fiber 5.2 g 3.5 g
Protein 8.1 g 4.5 g
Fat 3.5 g 1.6 g
Iron 2.76 mg 1.03 mg
Sodium 13 mg 2 mg
Calcium 31 mg 20 mg
Potassium 318 mg 154 mg
Folate 78 mcg 8 mcg
Niacin 0.8 mg 2.6 mg

 

Winner: Quinoa!

Find more “super food” recipes on Healthy Lifestyles (under the Resources & Tools tab). And keep scrolling down for a fun and tasty quinoa recipe you’re sure to love!

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Toasted Quinoa Salad with Scallops and Snow Peas

Prep time: 50 minutes Total time: 50 minutes Yield: 6 servings, 1 cup each

Ingredients

12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)

4 teaspoons reduced-sodium tamari, or soy sauce, divided

4 tablespoons plus 2 teaspoons canola oil, divided

1 1/2 cups uncooked quinoa, rinsed well

2 teaspoons grated or minced garlic

3 cups water

1 teaspoon salt

1 cup snow peas, trimmed and diagonally sliced

1/3 cup rice vinegar

1 teaspoon toasted sesame oil

1 cup scallions, thinly sliced

1/3 cup red bell pepper, finely diced

1/4 cup fresh cilantro, finely chopped (optional)

Instructions
  1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
  2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to toast, about 6 minutes. Add garlic, stir and cook about 1 minute more.
  3. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
  4. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow pea mixture, scallions and bell pepper; toss to combine.
  5. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Tip

Be sure to buy “dry” scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP (“wet” scallops) have been put in a chemical bath and are less flavorful and won’t brown properly.

Nutrition Info

Calories: 326
Fat: 15 g
Carbohydrates: 32 g
Protein: 16 g
Fiber: 4 g
Sodium: 713 mg
Potassium: 511 mg

 

SOURCE: Mayo Clinic – mayoclinic.org