QUINOA-VEGGIE PLATTER
Enjoy this easy to prepare healthy salad platter, full of protein, antioxidants, fibre and vitamins.
Ingredients:
- Quinoa – 20gm
- Low Fat Cottage Cheese – 25gm
- Blanched Broccoli Florets- 1 medium bowl
- Diced Tomato – 1 big
- Diced Bell Peppers – 1 medium bowl
- Chopped Onion- 1 small
- Fine chopped Garlic Cloves- 2
- Seed Mix (roasted) – 1 tsp
- Lemon juice to season
- Salt, pepper and oregano seasoning as per taste
- Olive oil – just to spray the sauce pan for sautéing
Method:
- Wash and steam quinoa in a sauce pan in 4 times quantity of water, once starts boiling, simmer, keep covered and let quinoa soak all the water (this will take around 15 minutes). Switch off the flame and keep it covered for another 10 minutes, then remove the lid and let it cool.
- Spray your sauce pan with olive oil, add chopped garlic, roast it till golden brown, and then add blanched broccoli florets and diced bell peppers, sauté for 2 minutes.
- In a bowl mix steamed quinoa, sautéed vegetables, diced tomato, cubes of cottage cheese and chopped onion, sprinkle with roasted seed mix.
- Add salt, pepper and oregano as per taste.
- Season with lemon juice and serve in a platter….😋😋
Nutritive value/platter:
- Energy – 154 Kcal
- Protein – 7gm
- Carbohydrate – 22.5g
- Fat – 4.0g
- Shared by Ms. Beena Arora
Chief Bariatric Dietician, Dr. Atul Peters’ team
Dept. of Bariatric, Minimal Access & General Surgery
Max Smart Super Speciality Hospital, Saket, Delhi
Director
Smart Weight Loss Clinic, Smart Cliniqs
New Delhi
QUINOA-VEGGIE PLATTER
Enjoy this easy to prepare healthy salad platter, full of protein, antioxidants, fibre and vitamins.
Ingredients:
Quinoa – 20gm
Low Fat Cottage Cheese – 25gm
Blanched Broccoli Florets- 1 medium bowl
Diced Tomato – 1 big
Diced Bell Peppers – 1 medium bowl
Chopped Onion- 1 small
Fine chopped Garlic Cloves- 2
Seed Mix (roasted) – 1 tsp
Lemon juice to season
Salt, pepper and oregano seasoning as per taste
Olive oil – just to spray the sauce pan for sautéing
Method:
Wash and steam quinoa in a sauce pan in 4 times quantity of water, once starts boiling, simmer, keep covered and let quinoa soak all the water (this will take around 15 minutes). Switch off the flame and keep it covered for another 10 minutes, then remove the lid and let it cool.
Spray your sauce pan with olive oil, add chopped garlic, roast it till golden brown, and then add blanched broccoli florets and diced bell peppers, sauté for 2 minutes.
In a bowl mix steamed quinoa, sautéed vegetables, diced tomato, cubes of cottage cheese and chopped onion, sprinkle with roasted seed mix.
Add salt, pepper and oregano as per taste.
Season with lemon juice and serve in a platter….😋😋
Nutritive value/platter:
Energy – 154 Kcal
Protein – 7gm
Carbohydrate – 22.5g
Fat – 4.0g
- Shared by Ms. Beena Arora
Chief Bariatric Dietician, Dr. Atul Peters’ team
Dept. of Bariatric, Minimal Access & General Surgery
Max Smart Super Speciality Hospital, Saket, Delhi
Director
Smart Weight Loss Clinic, Smart Cliniqs
New Delhi
