QUINOA-VEGGIE PLATTER

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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

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