Nutty Quinoa and Artichokes

Last night I needed a side dish that would fit into my cooking with color challenge, so I took out my go-to quinoa, and started hunting through the pantry for some veggies to go with it.

If your goal is to improve the nutrition in your diet, maybe lose some weight, you really need to check out quinoa. This grain is a powerhouse of nutrition. I love it’s nutty texture, and pearly look in salads and side dishes.

Hmmmm. Frozen artichokes, some ripe tomatoes and feta. Can’t miss with that combination, right? Add some lemon and oregano, and now I have a healthy, tasty side dish for my chicken. Yahoo!

Happy cooking!

Serves 6

Ingredients

¾ cup quinoa
1 ½ cups water
10 ounces artichoke hearts, frozen and chopped into bite sized pieces
½ medium red onion, finely chopped
2 medium tomato , seeded and chopped
1 clove garlic, minced
1 tsp oregano, dried
1 tablespoon balsamic vinegar
¼ cup parsley, minced
½ cup feta cheese, crumbled
½ large lemon, juiced
1 tablespoon olive oil

Rinse quinoa and add to boiling water. Cook approximately 15 – 20 minutes until all liquid is absorbed. Remove from heat.

Heat olive oil in non-stick skillet over medium heat. Saute onion and garlic for 5 minutes until just soft. Add artichokes, tomato, and oregano. Cook another five minutes until veggies are heated through and slightly cooked. Add parsley, balsamic vinegar, lemon juice and quinoa. Remove from heat.

Allow to cool to room temperature and add feta.

What’s good for me in this dish?

Quinoa is a nutrition powerhouse. A complete protein containing all 9 essential amino acids, it’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, it’s useful for those dieting as it’s filling, as well as the benefits of fiber for certain types of cancers.

Artichokes are low in saturated fat, cholesterol and sodium, and a good source of Thiamine, Niacin and dietary fiber. A natural diuretic and digestive aid.

Amount Per Serving
Calories: 170
Total Fat: 6.09g
Cholesterol: 11mg
Sodium: 174mg
Total Carbs: 23.62g
Dietary Fiber: 6.60g
Sugars: 2.48g
Protein: 6.71g

Weight Watchers Points 3

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

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