Kale and Quinoa Medley
By Lisa G. and Denise V. from Union High School, Tulsa, OK.
Description
This exotic and surprising side dish will tantalize your tastebuds! We combined the nutty, robust flavor of quinoa and fresh kale that is stir fried with garlic, and added a sweet and sour dressing. The flavor of this nutritious selection will make you crave more.
Nutrition Facts
Serving size: 1/2 cup
| Calories | 136 |
| From Fat | 32.8% |
| From Saturated Fat | 4.7% |
| From Sugar | 7.1% |
| Sodium | 145mg |
Ingredients
| Ingredient | 6 servings | 50 servings |
|---|---|---|
| Quinoa, dry, whole grain | 1/2 cup/3.75 oz | 4 cups 2.3 Tbsp/1.9 lb |
| Kale, Tuscan, raw, trimmed and washed | 11 oz | 5.75 lb |
| garlic, fresh chopped | 1 Tbsp | 1/2 cup 1 tsp |
| lemon juice | 2 Tbsp | 1 cup 2 tsp |
| Dijon Mustard | 2.25 tsp | 1/4 c 2 Tb 1 tsp |
| Olive or vegetable oil | 1.5 Tbsp | 3/4 cup 1/2 Tbsp |
| Honey | 2.25 tsp | 1/4 c 2 Tb 1 tsp |
| Salt | 1/4 tsp | 2 tsp |
| pepper | 1/4 tsp | 2 tsp |
| water | 5 oz | 5 cup 2 oz |
| carrots, raw, grated | 1 tbsp | 1/2 cup 1 tsp |
| red pepper, raw, finely chopped | 1 tbsp | 1/2 cup 1 tsp |
Preparation
Cook quinoa according to package directions-bring water to a boil and add quinoa. Cook covered, stirring occasionally, until all liquid has evaporated and quinoa fluffs with a fork. Dump quinoa onto a sheet pan to cool. In large saute pan or tilting skillet, heat 1 tsp oil with 1 tbsp garlic for 6 servings, or 2 3/4 Tbsp oil with 1/2 cup + 1 tsp garlic for 50 servings. Add trimmed and washed kale to oil and garlic and saute until kale is somewhat wilted and reduced by half. In a bowl, whisk Dijon mustard, honey, lemon juice, the remaining oil, salt and pepper until well combined. Combine quinoa, kale, chopped red pepper, grated carrot, and dressing, and toss to mix. Serve 1/2 cup per serving.
0 comments