Quinoa and Vegetable Pilaf – IC Friendly

April 27, 2013

Ingredients:

1 3/4 c organic low-sodium broth if tolerated or homemade stock from cooked whole chicken

1 cup quinoa rinsed and drained *

2 Tbsp olive oil

2 tsp or more minced garlic

2 cups diced red and yellow bell pepper and/or carrots

1 cup chopped asparagus or green beans

1 cup diced zucchini and/or yellow summer squash

1/4 tsp sea salt

1/4 tsp black pepper if tolerated

2 tsp lemon zest if tolerated

1/2 c crumbled feta cheese

1 Tbsp chopped, fresh parsley or basil

Instructions:

In a saucepan bring broth to a boil. Add quinoa, cover and reduce heat to simmering. Cook quinoa until tender, about 15 minutes, stirring occasionally.

Remove from heat, fluff with a fork. Heat oil in a large skillet over medium heat. Add garlic and vegetables. Season with salt and pepper if tolerated.

Saute until tender, 7-8 minutes. Add quinoa, lemon zest and feta. Spoon into serving dishes and sprinkle with parsley or basil.

* A quick substitute for quinoa is microwaveable Minute Rice Multi-Grain Medley 4 ready-to-serve cups (contains brown rice, wheat, quinoa, rye and barley) added to broth and heated (not boiled). Drain unabsorbed, excess broth before adding to vegetables if necessary. Add cooked black lentils or rinsed canned garbanzo beans when adding vegetables for antioxidants, protein and fiber.

Nutrition: 280 calories, 35 gm carb, 11 gm protein, 10 gm fat, 510 mg sodium and 5 gm fiber per 1 of 4 servings.

Recipe adapted by Eliabeth Braun, MS, RD, for the Intersitital Cystitis Diet from  http://www.dashrecipes.com/recipes/dr/q/quinoa-and-vegetable-pilaf.html.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: