ALEX REDMAN , APD Alex has a Bachelor of Health Science and a Master of Dietetics from Deakin University and she is also the founder of The Dietitan ’ s Pantry . Find out more at thedietitianspantry . com
QUINOA RECIPES :
QUINOA RISOTTO WITH PRAWNS , TOMATO AND OREGANO
Serves : 4
Ingredients
250g punnet cherry tomatoes , halved 1 tablespoon olive oil 1 onion , finely chopped 2 garlic cloves , finely chopped 1 long red chilli , finely chopped 1½ cups quinoa 1 tablespoon tomato paste 1 / 3 cup white wine 2½ cups chicken stock ( salt reduced ) 20 cooked , peeled ( tails intact ) prawns 1 / 3 cup oregano leaves
Method
1 Preheat oven to 160 ° C . Place tomatoes , cut-side up , on a baking tray and drizzle with one tablespoon oil . Bake for 25 minutes or until softened .
2 Lightly spray saucepan with cooking oil spray . Over medium-low heat cook onion , stirring , for three to four minutes until softened . Add garlic and chilli , then cook , stirring , for one to two minutes until fragrant . Add the quinoa , stirring to coat the grains , then stir in tomato paste and wine . Simmer for one minute or until wine has evaporated .
3 Add stock and bring to a simmer . Cook , stirring occasionally , for 20 minutes or until quinoa is tender . Stir in prawns to warm through , then stir in tomatoes and half the oregano . Season , then scatter with remaining oregano and serve .
Method
1 Preheat oven to 180 ° C . Line a large baking tray with non-stick baking paper .
2 Cook quinoa according to packet ( usually takes about 20 minutes ).
3 Meanwhile , heat a large frying pan over medium heat , spray with oil . Cook the onion , zucchini and pine nuts , stirring , for five minutes or until softened . Add the garlic and cumin , cook for one minute more . Remove from heat and set aside to cool .
QUINOA STUFFED CAPSICUMS
Serves : 4
Ingredients
1 cup quinoa 1 onion , finely chopped 1 medium zucchini , trimmed , grated 2 garlic cloves , crushed 1 teaspoon ground cumin 2 tablespoons pine nuts
4 Place onion mixture , quinoa , beans , tomato and ricotta in a large bowl . Stir to combine .
5 Stuff the capsicums with the mixture and place on the prepared tray . Cook for about 30 minutes until vegetables are soft and stuffing is golden .
6 Enjoy with a dollop of Greek yoghurt .
Recipes adapted from taste . com
½ cup canned black beans , drained and rinsed 2 tomatoes , diced 75g fresh ricotta cheese 4 large capsicums , halved lengthwise , seeded
AUTUMN 2018 YMCA HEALTHY LIVING MAGAZINE 11