Quinoa and Sweet Potato Medley
(With WATER in the Quinoa.)
Calories 203 (24% from fat)
Fat 5.5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 329 mg.
Carb. 34 gram
Fiber 8 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 8 gram
(With VEGETABLE BROTH in the Quinoa.)
Calories 207 (24% from fat)
Fat 5.5 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 360 mg.
Carb. 35 gram
Fiber 8 gram
Sugar 7 gram
Sugar Alcohol 0 gram
Protein 8 gram
Ingredients
1 pound Brussel sprouts, cut in half or thirds if they're large
2 bell peppers, diced (We used 1 red and 1 yellow.)
1 pound broccoli, chopped
1 head of cauliflower (About 6 inches in diameter or 21 ounces.), diced
2 Tbsp. olive oil
1 tsp. salt
1 tsp. black pepper, ground
1 Tbsp. paprika
3 sweet potatoes (About 2.5 pounds.), chopped into bite sized cubes
1 tsp. olive oil spray
2 cups water (or 2 cups low-sodium vegetable broth for a richer taste)
1 cup quinoa
OPTIONAL TOPPINGS
hot sauce
barbecue sauce
This is one of those surprising recipes that's filling, tasty and also really low in calories. It's especially good with a bit of hot sauce or barbecue sauce on the top. Enjoy it for breakfast with a couple eggs or for dinner with a piece of sausage.
1. Preheat oven to 400 degrees Fahrenheit.
Vegetables
2. Cut up all the vegetables, then put the Brussel sprouts, peppers, broccoli and cauliflower in a bowl. Mix in olive oil, salt, pepper and paprika.
3. Spread the sweet potatoes out on a single layer of a foil or parchment-lined baking sheet. Lightly coat with olive oil spray. Place in the oven and bake at 400 degrees Fahrenheit for 15 minutes.
4. Spread the vegetables out on a foil or parchment-lined baking sheet. Wait until the alarm for the sweet potatoes goes off.
5. Once the 15-minute timer for the sweet potatoes has gone off, rotate the pan 180 degrees. Then add the pan of vegetables to the oven. Bake the sweet potatoes and vegetables in the oven together for 20 minutes. (That means the sweet potatoes have been baked for 35 minutes and the vegetables for 20, total.) Remove the vegetables and sweet potatoes from the oven and set aside when done.
Quinoa (Start this once the vegetables are baking in the oven.)
6. Pour the quinoa in a fine-mesh strainer and rinse under running water for at least 30 seconds, then drain well.
7. Put the water OR low-sodium vegetable broth in a pot and bring to a boil. Add the rinsed quinoa. Cover and reduce heat to medium-low. Let it simmer for about 12-20 minutes. Fluff it with a fork every few minutes.
8. Once your quinoa has completely absorbed the water, it’s almost ready: The quinoa should get fluffy, and the little tail-like bits will start to pull away from the seed.
9. Place the quinoa in the bottom of a LARGE mixing bowl. Pour the vegetables and sweet potatoes over the top. Then mix it all together and divide into 9 servings.
10. Individual servings will keep in the refrigerator for 4 days and in the freezer for about 4 months. Top with hot sauce or barbecue sauce for a little extra kick.
Yield: 9 Servings, About 2 Cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2-3 minutes. Keep the container open a little to allow steam to escape.