It’s a delicious recipe that’s good for anyone, with any condition.
Further Food Nutritionist Commentary:
By Heather Goesch, MPH, RDN, LDN
Quinoa with Caramelized Red Onions and Swiss Chard
1 cup quinoa (rinsed with cold water)
2 cups water
¼ teaspoon Herbamare
1 tablespoon olive oil
1 red onion (diced)
1 large bunch swiss chard (cleaned and chopped into bite size pieces)
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
sea salt & pepper (to taste)
- Place quinoa in a heavy pot over high heat and stir until quinoa pops (this will bring out the nutty flavor).
- Add 2 cups water and 1/4 teaspoon Herbamare and bring to boil.
- Cover pan and reduce heat to low for 20 minutes.
- Heat large frying pan over medium heat and add 1 tablespoon olive oil
- When hot, add red onion and cook until lightly brown.
- Add Swiss chard and sauté until cooked (about 8 minutes).
- When quinoa is done, fluff with a fork. Add vegetables, sea salt (or Herbamare), extra virgin olive oil and lemon juice. Taste and adjust seasonings. Enjoy!
Per Serving: Calories: 136; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 88mg; Potassium: 257mg; Carbohydrate: 18g; Fiber: 2g; Sugar: 1g; Protein: 3g
Nutrition Bonus: Vit A: 22%; Vit C: 14%; Iron: 13%
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