Gingery Quinoa with Green Beans
夕食普通

Gingery Quinoa with Green Beans

Fresh green beans work well when they’re in season. If they’re not, try frozen in this recipe that combines a whole grains and veggies into one satisfying and eye-catching dish.

50 min4 人前

栄養成分(1食あたり)

1食あたりの値 · 1食分の量: 1 Cup

218

カロリー

7g

タンパク質

28g

炭水化物

9g

脂質

5g

食物繊維

3g

糖類

300mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

  • quinoa

    1 cup · uncooked

  • water or low-sodium broth

    1 1/2 cups

  • green beans

    2 cups · trimmed into 1" pieces

  • olive oil or cooking oil

    1 tablespoon

  • sesame oil

    1 tablespoon

  • reduced sodium soy sauce

    2 tablespoons

  • lemon juice

    2 1/2 tablespoons

  • ground ginger

    1/4 teaspoon

作り方

  1. 1

    Wash hands with soap and water.

  2. 2

    Toast quinoa in a dry skillet over medium heat, stirring constantly for about 3 minutes.

  3. 3

    Transfer toasted quinoa to a medium pot and add water or broth.

  4. 4

    Bring to a boil, then let simmer until all of the water is absorbed and quinoa is tender (10 to 15 minutes).

  5. 5

    Set aside and leave uncovered to cool.

  6. 6

    While quinoa is cooling, place green beans in a microwave-safe dish. Add a small amount of water, cover, and microwave for 4-6 minutes or until just tender.

  7. 7

    Rinse green beans in cold water to stop the cooking process.

  8. 8

    In a large bowl, combine the quinoa, green beans, olive oil or cooking oil, sesame oil, soy sauce, lemon juice, and ground ginger. Stir well.

  9. 9

    Season with salt and pepper, as needed.

  10. 10

    Serve warm or at room temperature.

出典: USDA MyPlate Kitchen · Bronson Wellness Center Bronson Healthcare - Michigan

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