Mediterranean Fried Quinoa
41g CARB
Serves 4
Total 30 min.
- 2 cups reduced-sodium chicken broth
- 1 cup red quinoa
- 1 Tbsp. olive oil
- 3 cups ½-inch pieces eggplant
- ¾ cup coarsely chopped onion
- 2 cloves garlic, minced
- ¼ tsp. black pepper
- 1 cup grape tomatoes
- 4 cups fresh baby spinach
- ¼ cup pitted Kalamata olives, halved
- 1 Tbsp. snipped fresh oregano
- ¼ cup crumbled feta cheese (1 oz.)
- Lemon wedges
1. In a medium saucepan bring broth to boiling; add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until liquid is absorbed. Remove from heat. Drain well; return quinoa to saucepan. Cook and stir over low to dry excess moisture from quinoa.
2. In a 12-inch skillet heat oil over medium-high. Add quinoa; cook and stir 2 to 4 minutes or until quinoa starts to brown. Add eggplant, onion, garlic, and pepper; cook and stir 3 minutes. Add tomatoes; cook and stir 2 minutes or until tomatoes start to burst. Remove from heat. Add spinach, olives, and oregano; toss. Sprinkle with feta cheese and serve with lemon wedges.
PER SERVING (1½ cups each) cal 291, fat 10 g (2 g sat. fat), chol 8 mg, sodium 593 mg, carb 41 g (8 g fiber, 6 g sugars), pro 11 g
Asparagus and Greens with Farro
43g CARB
Serves 4
Hands On 10 min.
Total 40 min.
- 3 cups water
- 1 cup uncooked farro
- 1 bunch thin asparagus, trimmed and cut into 2-inch pieces
- 3 Tbsp. lemon juice
- ½ cup whole almonds, toasted (tip and coarsely chopped
- 1 Tbsp. olive oil
- ½ tsp. kosher salt
- ¼ tsp. black pepper
- 3 cups baby spinach, baby kale, and/or baby mustard greens
- ⅓ cup shaved Parmesan cheese (1 oz.)
1. In a medium saucepan bring the water to boiling; add farro. Reduce heat. Simmer, covered, about 30 minutes or until just tender; drain. Meanwhile, place a steamer basket in a 10-inch skillet. Add water to just below basket. Bring water to boiling. Add asparagus to basket. Cover; steam about 3 minutes or until crisp-tender. Transfer to a large bowl.
2. Add farro to bowl with asparagus. While still warm, drizzle with lemon juice. Stir in almonds, olive oil, salt, and pepper. Add greens. Toss to combine. Top with Parmesan.
Tip Get this dish on the table in half the time. Place farro in a bowl and cover with water. Let soak in the refrigerator overnight. Drain and cook as directed, about 10 minutes.
PER SERVING (2 cups each) cal 360, fat 15 g (2 g sat. fat), chol 5 mg, sodium 447 mg, carb 43 g (10 g fiber, 2 g sugars), pro 15 g
