Quinoa with Grilled Eggplant
Quinoa, a nutritious grain from South America, has a texture similar to split lentils when cooked. It contains more protein than any other grain and is also lower in carbohydrate content. Here it is combined with grilled zucchini, peppers, cherry tomatoes and onions, then baked with tangy goat cheese on top. Serve with a mixed leaf salad.
1 cup (250 mL) quinoa
3 or 4 sprigs fresh thyme
2 1⁄2 cups (625 mL) low-sodium vegetable broth
2 baby eggplants, cut lengthwise into quarters
1 red pepper, seeded and cut into chunks
1 red onion, cut into chunks
2 tsp (10 mL) olive oil
1 cup (250 mL) cherry tomatoes
2 garlic cloves, crushed
1 1⁄4 cups (300 mL) tomato juice
6 oz (175 g) light goat-cheese log with herbs, cut into 8 slices
Salt and pepper
• Quinoa is not a typical cereal—it produces large quantities of small seeds—but it is used like other grains. Because it is actually lower in carbohydrates than other grains, it works well for people with diabetes.
• Eggplant is filling and satisfying without adding many calories—there are just 15 calories in a 1⁄2-cup (125-mL) serving of cooked eggplant.
- Preheat the oven to 375°F (190°C). Put the quinoa in a sieve and rinse thoroughly under cold running water. Place in a saucepan with the thyme sprigs and broth, and bring to a boil. Cover and simmer gently until all the broth has been absorbed and the quinoa is tender, about 20 minutes.
- Meanwhile, heat a ridged grill pan. Brush the eggplant, red pepper and onion pieces with the olive oil, then cook them on the grill pan (in batches if necessary) until softened and lightly charred, about 4 to 5 minutes. Transfer to a plate.
- Put the whole tomatoes on the grill pan and cook until they are just beginning to burst their skins, about 2 minutes. Remove from the heat.
- When the quinoa is cooked, place it in an ovenproof dish. Add the grilled vegetables, garlic and tomato juice, and season lightly with salt and pepper. Fold together gently.
- Arrange the slices of goat cheese on top of the quinoa mixture. Cover with foil and bake until the vegetables are tender, about 35 minutes. Serve hot.
preparation time 35 minutes
cooking time 35 minutes
serves 4
Each serving provides calories 346, calories from fat 108, fat 12 g, saturated fat 6 g, cholesterol 35 mg,
carbohydrate 44 g, fibre 8 g, sugars 13 g, protein 17 g.
Choices per serving: Carbohydrate 2 1/2, Meat & Alternatives 1 1/2, Fat 1 1/2
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
