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Tuesday, December 05 2017

There's so much to love about the Mediterranean diet: fresh vegetables, tons of herbs, and high-protein meals. Check out our list of Mediterranean dinners, complete with hummus, souvlaki, seafood, and lamb gourmet meals.

INGREDIENTS

2 - cups reduced-sodium chicken broth
1 - cup red quinoa
1 - tablespoon olive oil
3 - cups 1/2-inch pieces eggplant
3/4 - coarsely chopped onion
2 - cloves garlic, minced
1/2 - teaspoon coarsely ground black pepper
1 - cup grape tomatoes
4 - cups fresh baby spinach
1/4 - cup pitted Kalamata olives, halved
1 - tablespoon snipped fresh oregano
1/4 - cup crumbled feta cheese (1 oz.)
Lemon wedges


DIRECTIONS

In a medium saucepan bring broth to boiling; add quinoa. Return to boiling; reduce heat. Simmer, covered, about 15 minutes or until liquid is absorbed. Remove from heat. Drain well; return quinoa to saucepan. Cook and stir over low heat to dry excess moisture from quinoa.
In an extra-large wok or skillet heat oil over medium-high heat. Add quinoa; cook and stir 2 to 4 minutes or until quinoa starts to brown. Add eggplant, onion, garlic, and black pepper; cook and stir 3 minutes. Add tomatoes; cook about 2 minutes or until tomatoes start to burst. Remove from heat. Add spinach, olives, and oregano; toss to combine. Sprinkle with feta cheese and serve with lemon wedges.


NUTRITION FACTS (Mediterranean Quinoa Fried Rice)

Per serving: 291 kcal , 10 g fat (2 g sat. fat , 2 g polyunsaturated fat , 4 g monounsaturated fat ), 8 mg chol. , 593 mg sodium , 41 g carb. , 8 g fiber , 6 g sugar , 11 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
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