Распечатать
E-mail
Рецепт Quinoa and Fiesta Vegetable Skillet: the benefits of frozen fruits and vegetables
 |
Ингредиенты
- 2 cups vegetable broth or water plus 2 bouillon cubes (I used Massel brand, which is gluten free)
- 1 cup quinoa, uncooked
- 1 tablespoon olive oil
- 2 (12 ounce) bags frozen mixed vegetables
- Salt to taste
View Full Recipe at This Mama Cooks!
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1333g | |
| Calories 1204 | |
| Calories from Fat 244 | 20% |
| Total Fat 27.36g | 34% |
| Saturated Fat 3.75g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2209mg | 92% |
| Potassium 2400mg | 69% |
| Total Carbs 206.67g | 55% |
| Dietary Fiber 39.1g | 130% |
| Sugars 4.0g | 3% |
| Protein 46.66g | 75% |
%20and%20fresh-stored%20(analyzed%20within%2024%20hours%20of%20harvest%20and%20after%20three%20and%2010%20days%20of%20storage%20in%20a%20refrigerator).%20The%20study%20analyzed%20vitamins%20B2%20(riboflavin),%20C%20and%20E,%20and%20B-carotene%20(a%20precursor%20to%20vitamin%20A);%20the%20minerals%20calcium,%20magnesium,%20zinc,%20copper%20and%20iron;%20dietary%20fiber;%20and%20total%20phenolics%20(health-promoting%20plant%20compounds).%3C/p%3E%3Cp%3ETo%20learn%20more,%20check%20out%20the%20Frozen%20Food%20Foundation%20Facebook%20page%20and%20the%20Frozen%20Food%20Foundation%20Twitter%20page.%20Having%20frozen%20fruits%20and%20vegetables%20on%20hand%20encourages%20healthy%20eating%3C/p%3E%3Cp%3EDid%20you%20know%20that%20nearly%2080%20percent%20of%20Americans%20fail%20to%20consume%20the%20recommended%20amounts%20of%20fruit?%20And%20nearly%2090%20percent%20failing%20to%20meet%20dietary%20recommendations%20for%20vegetables?%20Well,%20having%20a%20freezer%20stocked%20with%20frozen%20fruits%20and%20vegetables%20encourages%20you%20to%20use%20them%20in%20your%20daily%20cooking.%20I%20always%20keep%20big%20bags%20of%20frozen%20fruit%20in%20the%20freezer%20for%20smoothies%20and%20a%20variety%20of%20frozen%20vegetables%20for%20curries,%20stir%20fries,%20chili,%20soups,%20and%20skillet%20meals.%3C/p%3E%3Cp%3EWhat%20I%20love%20about%20frozen%20fruits%20and%20vegetables,%20besides%20their%20nutritional%20value,%20is%20that%20they%E2%80%99re%20washed,%20hulled,%20chopped,%20and%20ready%20to%20be%20added%20to%20your%20recipe.%20This%20saves%20a%20huge%20amount%20of%20time%20in%20meal%20preparation,%20so%20you%E2%80%99re%20not%20stuck%20chopping%20away%20half%20the%20night%20while%20everyone%20asks,%20%E2%80%9CWhen%20is%20dinner%20going%20to%20be%20ready?%E2%80%9D%3C/p%3E%3Cp%3EFrozen%20produce%20is%20a%20bargain,%20too.%20Today%20I%20got%20a%205%20pound%20bag%20of%20strawberries%20for%20$8.94%20and%20a%204%20pound%20bag%20of%20blueberries%20for%20$9.53.%20Fresh%20strawberries%20and%20blueberries%20were%20so%20much%20more%20expensive!%20I%20keep%20frozen%20fruit%20on%20hand%20so%20my%20kids%20can%20make%20smoothies%20for%20breakfast%20or%20for%20afterschool%20snacks.%20Also,%20I%20don%E2%80%99t%20have%20to%20worry%20about%20the%20berries%20going%20bad%20or%20finding%20any%20rotten%20ones,%20so%20waste%20is%20never%20an%20issue.%20That%E2%80%99s%20unlike%20buying%20fresh%20berries%20where%20I%20throw%20away%20dozens%20if%20I%20don%E2%80%99t%20eat%20them%20within%20a%20day.%3C/p%3E%3Cp%3EFrozen%20vegetables%20are%20one%20of%20your%20best%20supermarket%20bargains,%20in%20my%20opinion.%20Just%20the%20other%20day%20I%20was%20at%20my%20grocery%20store%20and%20they%20had%2012%20ounce%20bags%20of%20all%20kinds%20of%20store%20brand%20frozen%20vegetables,%20including%20my%20favorite%20fajita%20blend%20of%20onions%20and%20pepper%20strips,%20for%20$1%20a%20bag.%20I%20stocked%20up%20and%20filled%20my%20freezer!%20Now%20I%20can%20defrost%20some%20ground%20beef%20and%20make%20tacos%20or%20burritos%20in%20about%2030%20minutes%20any%20night%20I%20want%20to!%20Making%20quick%20side%20dishes%20with%20frozen%20vegetables%3C/p%3E%3Cp%3EOne%20of%20my%20biggest%20dinner%20time%20dilemmas%20is%20preparing%20an%20interesting%20side%20dish%20to%20go%20with%20grilled%20steak%20or%20pork.%20I%20came%20up%20with%20a%20dish%20the%20other%20night%20that%20combined%20two%20things%20my%20kids%20aren%E2%80%99t%20thrilled%20about%20eating%20%E2%80%93%20quinoa%20and%20vegetables.%20Yet%20with%20a%20few%20simple%20tricks,%20they%20ate%20it.%20Can%20you%20believe%20that?%3C/p%3E%3Cp%3EQuinoa%20and%20Fiesta%20Vegetable%20Skillet%3C/p%3E%3Cp%3EIngredients%3C/p%3E%3Cp%3EDirections%3C/p%3E%3Cp%3ERinse%20quinoa.%20Bring%20broth%20or%20water%20and%20bouillon%20to%20a%20boil%20over%20high%20heat.%20Add%20quinoa.%20Bring%20back%20to%20a%20boil.%20Lower%20heat%20to%20a%20low%20simmer.%20Cover%20and%20cook%20for%2015%20minutes%20until%20broth%20is%20absorbed.%20Let%20sit%20for%2010%20minutes.%3C/p%3E%3Cp%3EWhile%20quinoa%20is%20cooking,%20heat%20olive%20oil%20over%20medium%20high%20heat%20in%20a%20large%20skillet.%20Add%20frozen%20vegetables%20to%20skillet%20and%20cook%20until%20defrosted%20and%20heated%20through.%20Keep%20on%20low%20heat%20until%20quinoa%20is%20done.%20Salt%20to%20taste.%3C/p%3E%3Cp%3EWhen%20quinoa%20is%20ready,%20add%20it%20to%20the%20skillet%20and%20mix%20to%20thoroughly%20combine.%20Serve%20while%20hot.%3C/p%3E%3Cp%3EPrep%20Time:%205%20Minutes%3C/p%3E%3Cp%3ECook%20Time:%2020%20Minutes%3C/p%3E%3Cp%3ETotal%20Time:%2025%20Minutes%3C/p%3E%3Cp%3EServings:%20Serves%204%20to%206%3C/p%3E%3Cp%3EServing%20size:%201/4%20to%201/6%20of%20recipe%3C/p%3E%3Cp%3EHow%20do%20you%20like%20to%20cook%20with%20frozen%20fruits%20and%20vegetables?%3C/p%3E){kind=link}