Wednesday, May 13, 2009

Low Cal Wednesday

Environmental Nutrition put out a list of the 15 super foods for Superior Health. I just happened upon a recipe in an old Bon Appetit magazine January 2006 issue, that included four super foods from the list in one recipe. If you have not tried Quinoa it is well worth the effort to give it a try. We were able to find a bag a Costco. You prepare somewhat like rice. This recipe spices up the quinoa to match the stew. One cup full filled me right up the gentleman went back for seconds. I would guess about 350 calories for a two cup serving one cup of Quinoa and one cup of Stew.

1.Hurrah for Quinoa. Quinoa (KEEN-wah) is actually a seed, not a grain and serves up high-quality protein 11 grams per half cup and 5 grams of fiber per half cup.
2. Butternut Squash. This tasty fruit (yes fruit) is an exceptional source of beta-carotene, the antioxidant you body converts to vitamin A.
3.Long live Onions. The Egyptian symbol of eternity may actually prolong your life. The quercetin in them helps prevent oxidation of "BAD" cholesterol and defends against cancer and cataracts. For maximum quercetin, choose red onions, then yellow, then white.
4. I say Tomato. Cooked or processed tomatoes are your very best source of cancer-fighting lycopene. New research shows it may offer bone protection, too. So enjoy your spaghetti sauce, tomato soup, or pizza. Adding a touch of fat like olive oil, increases absorption.
Quinoa with Moroccan Winter Squash and Carrot Stew
2 tablespoons olive oil
1 cup chopped onion
3 garlic cloves, chopped
2 teaspoons Hungarian sweet paprika
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon cayenne pepper
Pinch of saffron
1 cup water
1 141/2- ounce can diced tomatoes, drained ( I used fresh)
2 tablespoons fresh lemon juice
3 cups 1-inch cubes peeled butternut squash (from 11/2-pound squash)
2 cups 3/4-inch cubes peeled carrots

1 cup quinoa
1 tablespoon butter
1 tablespoon olive oil
1/2 cup finely chopped peeled carrot
2 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon turmeric
2 cups water
1/2 cup chopped fresh cilantro, divided
2 teaspoons chopped fresh mint divided

For Stew: Heat oil in large saucepan over medium heat. Add onion; saute until soft, stirring often, about 5 minutes. Add garlic;stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with salt and pepper.

For quinoa: Rinse quinoa; drain. Melt butter with oil in large saucepan over medium heat. Add onion and carrot. Cover;cook until vegetables begin to brown stirring often, about 10 minutes. Add garlic, salt, and turmeric; saute1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.
Stir in half of cilantro and half of mint into stew. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over top.


Mary said...

You have a convert. This combination sounds wonderful and there's not a thing in there I don't like. I've put this one on my to-do list.

Debbie said...

Looks delicious and thank you for the nutritional information!

Lynda said...

This looks amazing, Nett! I love butternut squash, so I know this will be really tasty!

Olga said...

That looks really good! I actually made something similar for a vegan cookbook I'm testing a few days ago (minus quinoa).

By the way, you can so totally be a Sugar Bomber: you just need to submit photos of dessert on that site. After 5 submissions you become a dictator!

Katherine Aucoin said...

This is on exotic and dewlicious looking low-cal dish!

Katy ~ said...

Sending this to my allergic to everything kid. She'll have to sub out the butter (no dairy!) but the rest should be fine.

I also appreciate the nutritional info!

Kristen said...

very intereting post and recipe!

Mommy Gourmet said...

I love quinoa!!!! This sounds, just amazing. I WILL be trying this. I actually am growing my own butternut, so there you go!!

Quinoa also makes a great cold "salad" I usually put some dried fruit, veg and pine nut and a little olive oil and lemon... not to bad.

Donna-FFW said...

This looks really tasty and the colors are just gorgeous!

Coleen's Recipes said...

I've been looking for recipes for quinoa. If you have any other good ones, I hope you will post them.

Tangled Noodle said...

A super dish of superfoods! I love the flavors in this.