Roasted Winter Vegetables: ChefMD®
Aired on Lifetime Television
Sunday, January 6 and February 17, 2008
Show 501
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Food As MedicineSM Tips: Like garlic, cauliflower contains allicin, which can lower stroke risk.
Culinary Taste Tip: The vegetables sweeten as they roast.
Culinary Technique Tip: Cauliflower stems and leaves are edible and good for cooking in soup stocks.
Roasted Winter Vegetables with Cranberry Studded Quinoa
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Calories: 359 per serving, 31% from fat
Ingredients:
1½ cups low-sodium chicken broth
3/4 cup organic quinoa, such as Trader Joe's or Bob's Red Mill brands
¼ cup dried sweetened cranberries
3 cups cauliflower florets (10 ounces)
8 ounces small Brussels sprouts, halved lengthwise
1 tablespoon olive oil
½ teaspoon freshly ground black pepper
¼ cup organic barbecue sauce
8 ounces organic extra firm tofu, drained and cut into 3/4-inch cubes
½ cup crumbled feta cheese
Preparation:
Heat oven to 450°F. Bring the broth to a boil in a medium saucepan. Stir in quinoa and cranberries. Reduce heat; cover and simmer 15 minutes or until most of liquid is absorbed. Turn off heat; let stand covered 5 minutes.
Meanwhile, arrange cauliflower and Brussels sprouts on a 15 x 10-inch jelly roll pan or baking sheet with sides. Drizzle oil and sprinkle pepper over vegetables; toss well to coat. Bake 12 to 14 minutes or until the vegetables are browned on the bottom and crisp-tender. Transfer to a large bowl. Add barbecue sauce; toss well. Add tofu; toss lightly. Spoon cooked quinoa mixture onto four serving plates; top with vegetable mixture and feta cheese.
Substitutions:
Dried cherries may replace the cranberries, small baby carrots may replace the cauliflower.
Tips:
Look for organic quinoa at Trader Joe's better markets or Bob's Red Mill brand in the health aisle of many supermarkets.
Nutritional Analysis:
Total fat (g): 13; Fat calories (kc): 117; Cholesterol (mg): 12.6; Trans fatty acids (g): 0; Saturated fat (g): 3.5; Polyunsaturated fat (g): 0.9; Monounsaturated fat (g): 3.4; Fiber (g): 6.6; Carbohydrates (g): 47.8; Sugar (g): 16.6; Protein (g): 18; Sodium (mg): 360; Calcium (mg): 192.