Fresh Herb and Quinoa Salad With Garden Tomatoes - South Beach Phase 1

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Fresh Herb and Quinoa Salad With Garden Tomatoes - South Beach Phase 1

3/4 cup water

1/2 cup quinoa

3 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

Salt and pepper

3 scallions (white and light green parts), thinly sliced

1 small cucumber, peeled and diced

3 tablespoons lightly packed fresh parsley, finely chopped

2 tablespoons finely chopped fresh mint

3 large beefsteak tomatoes, preferably a mixture of red and yellow

2 oz. low-fat feta cheese

 

 

 

 

 

1. In a small saucepan, bring water to a boil over high heat. Add

quinoa and a pinch of salt; bring back to a boil. Reduce heat to low;

cover and simmer for about 6 minutes, until nearly all the water is

absorbed and the quinoa is tender and chewy but not soft.

 

2. Meanwhile, in a medium bowl, combine juice, oil, salt, and pepper.

Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly

coated. Season to taste as desired.

 

3. Slice tomatoes thinly. Arrange on serving plates. Spoon about 1 cup

quinoa over tomatoes. Crumble feta on top. Serve immediately.

 

Nutritional Information:

350 calories

14 g total fat (4 g sat)

10 mg cholesterol

47 g carbohydrate

15 g protein

7 g fiber

410 mg sodium

 

Serves 2, with leftover quinoa

 

" Quinoa is a high-fiber grain that's loaded with protein. More good

news: You can find it in your local supermarket or health food store,

and it cooks in just 6 minutes! Here, we've substituted quinoa for

bulgur in a version of the zesty Middle Eastern salad, tabbouleh. "

 

Source: South Beach Online newsletter, 0916.06

 

ChupaNote: Used 2 small Persian cucumbers, and tossed with a healthy

dose of red pepper flakes. Used a handful of chopped mint and another

handful of parsley, and compensated with lemon/oil. Also added a

handful of chopped kalamata olives. Which upped the calorie count. But

negated the need for salt. I already had cooked quinoa in the freezer.

But I don't think I've ever cooked quinoa in 6 mins!!! Maybe there's

some new instant stuff out there I don't know about.

 

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