Replace pasta or rice in your next dish for quinoa. Quinoa is a complete protein, as it contains all nine essential amino acids the body needs. Each 1 cup serving provides 8 gm protein.
1 Tbsp. extra virgin olive oil, divided
2 cups cauliflower florets
2 cups broccoli florets
1 medium green bell pepper, sliced into strips
1 medium red bell pepper, sliced into strips
1 cup chopped onion, divided
3 cloves garlic, minced
1 Tbsp. fresh thyme, chopped medium (1 tsp. dried may be substituted)
1 Tbsp. fresh oregano, chopped medium (1 tsp. dried may be substituted)
1 cup quinoa
2 cups reduced-sodium vegetable broth
Salt and freshly ground black pepper
In skillet, heat 2 teaspoons olive oil over medium-high heat. Add cauliflower, broccoli, peppers, 1/2 cup onion and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stovetop and set aside.
In strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
In medium saucepan, heat remaining teaspoon oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.
Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve. Makes 8 servings.
Per serving: 120 calories, 3.5 g total fat (0 g saturated fat), 20 g carbohydrate, 5 g protein, 4 g dietary fiber, 50 mg sodium.
Recipe available at: http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=23033&news_iv_ctrl=1128