Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain.
Quinoa is as versatile as rice but it has a protein content that is superior
to that of most grains, because it contains all the essential amino acids.
In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.
Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case.
Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.
This is an easy gratin, a comforting casserole that you can serve as a main dish or a side.
1 6-ounce bag baby spinach
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 plump garlic cloves, minced (or chopped garlic, available in jars at any grocery)
4 cups cooked quinoa, (1 cup uncooked)
2 large eggs (lower fat option - 1 egg and 3 egg whites)
3 ounces Gruyère cheese, grated (3/4 cup) Note: if you do not have gruyere, you may use any cheese that cooks easily, such as low-fat mozzarella.
1 1/2 teaspoons chopped fresh sage
1 ounce Parmesan, grated (1/4 cup)
1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.
2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.
3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.
4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.
Yield: Serves 4 to 6
Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. The recipe can be made through Step 3 several hours or even a day ahead. The gratin can be assembled several hours ahead.
No comments:
Post a Comment