Quinoa “Pasta” Recipe

This primavera quinoa “pasta” recipe boosts protein power by using the powerhouse seed as a base rather than traditional macaroni. A veggie assortment adds color and nutrition.

Created by Anthony Volpe, a chef at Plainview Hospital, Quinoa Primavera works as a side dish or main course.

Serving size: 8oz.
Serves four. 
Per serving: 114 calories, 2.8g fat (no trans fat), 109 mg of sodium.

Ingredients: Quinoa Primavera
4 tsp., white quinoa
8 oz., silken tofu
½ cup, yellow and green squash, cut into 2-inch strips
1 tsp., garlic (minced)
3 oz., baby spinach, chiffonade
3 oz., carrots, julienned
3 oz., red onion, sliced
1/3 cup, red and yellow bell peppers, sliced
2 oz., white wine
4 oz., skim milk
1 oz., light sour cream
1 Tbsp., grated Parmesan cheese
1½ tsp., white pepper
Cooking spray, as needed

Directions:

1. Cook quinoa in boiling water with 1 tsp. of vegetable base until it sprouts and is tender (set aside 15-20 minutes).
2. Cook celery and onion in a hot sauté pan with some cooking spray until soft.
3. Deglaze with white wine.
4. Blend tofu and milk at high speed until smooth. Add white pepper.
5. Add tofu blend to celery mixture and simmer at low heat for 10-15 minutes. Add sour cream.
6. Sauté vegetables in a hot sauté pan with some cooking spray until tender. Add garlic cook 2 minutes.
7. Combine sautéed vegetables with tofu cream sauce.

Serve as a side dish or over pasta or rice.

This post was written by Nancy Copperman, RD, director of public health initiatives in the Office of Community Health for the North Shore-LIJ Health System.

For more North Shore-LIJ Health Blog posts, go to http://blog.northshorelij.com/ 

Contents of the health blog are the property of North Shore-LIJ Health System and are provided as a health resource for consumers, health care professionals and members of the media. The medical content on the North Shore-LIJ Health Blog is for informational purposes only and should not be considered a substitute for consultation with your physician regarding diagnosis, treatment or any other form of specific medical advice. These materials may be reprinted for noncommercial personal use only. "North Shore-LIJ Health System," "North Shore-LIJ," "northshorelij.com," "VivoHealth," their related entities and logos are trademarks of the North Shore-LIJ Health System. Copyright © 2011 North Shore-LIJ Health System. All rights reserved.