Quinoa with Roasted Veggies and Feta
TOTAL TIME: Prep: 25 min. Bake: 35 min. + cooling
YIELD: 8 servings.
When I want to bust out of my salad rut, I roast a medley of veggies and mix them with fluffy quinoa, a super-nutritious grain. Make a double batch to have an encore salad waiting in the fridge.—Julie Piasecki, Franklin, Massachusetts
Ingredients
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3 medium carrots
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2 small zucchini
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2 medium sweet red peppers, chopped
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1 medium sweet onion, chopped
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1 tablespoon olive oil
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2 garlic cloves, minced
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1 teaspoon dried oregano
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1/2 teaspoon pepper
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1/4 teaspoon salt
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1 can (15-1/4 ounces) whole kernel corn, drained
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2 cups reduced-sodium chicken broth
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1 cup quinoa, rinsed
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1/4 cup minced fresh parsley
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1/4 cup minced fresh basil or 1 tablespoon dried basil
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1/2 cup crumbled feta cheese
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Lemon wedges
Directions
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1.
Cut carrots and zucchini in half and into 1/2-in. slices; place in a large bowl. Add the peppers, onion, oil, garlic, oregano, pepper and salt; toss to coat. Transfer to a 15x10x1-in. baking pan coated with cooking spray.
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2.
Bake at 400° for 10 minutes. Stir in corn; bake 25-30 minutes longer or until vegetables are tender. Set aside to cool.
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3.
Meanwhile, in a small saucepan, bring broth to a boil. Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. Remove from the heat; fluff with a fork.
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4.
Transfer quinoa to a large bowl; stir in the vegetables, parsley and basil. Sprinkle with cheese; serve with lemon.
Nutrition Facts
3/4 cup: 193 calories, 5g fat (1g saturated fat), 4mg cholesterol, 460mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1/2 fat.
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