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Watermelon & Quinoa Salad

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Ms Alyssa Chee

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Singapore Heart Foundation

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Recipe contributed by Ms Alyssa Chee, Dietitian at Singapore Heart Foundation 食谱由新加坡心脏基金营养学家朱佩儿女士贡献

 

This simple and refreshing salad is packed with fibre from fruits and whole-grains, making it a healthy and delicious starter or side dish. Quinoa is rich in fibre and protein and 1 cup (185g) of cooked quinoa provides 8.1g of protein and 5.2g of dietary fibre.
这道简单清爽的沙拉含有水果和全谷物纤维,可说是一道健康美味的开胃菜或配菜。藜麦富含纤维和蛋白质,1杯(185克)煮熟的藜麦包含8.1克的蛋白质和5.2克的膳食纤维。

 

Serves 分量: 6 人份
 

Ingredients 材料:

 

Honey, 1 tbsp
蜂蜜,1汤匙

 

Olive oil, 2 tbsp
橄榄油,2汤匙

 

Fresh lemon or lime juice, 1 tbsp
新鲜柠檬汁或酸柑汁,1汤匙

 

Salt/lower sodium salt (optional), ½ tsp
盐/较低钠盐(选用),半茶匙

 

Onion (thinly sliced), ¾ cup
洋葱(切成薄片),¾杯

 

Raw quinoa, ½ cup
生藜麦,½杯

 

Water, ¾ cup
水,¾杯

 

Watermelon (seeds removed and cut into small cubes), 4 cups
西瓜(去籽,切成细丁),4杯

 

Reduced fat feta cheese (crumbled), ½ cup
较低脂菲达芝士(捣碎),½杯

 

Fresh mint or basil (chopped), ¼ cup
新鲜薄荷或罗勒(切碎),¼杯

 

Method 做法:

 

In a small bowl, combine honey, olive oil, lemon/lime juice and salt. Add in the onions and set aside.
在小碗中,混合蜂蜜、橄榄油、柠檬汁/酸柑汁和盐。加入洋葱,放置一边备用。

 

Rinse the quinoa and drain.
冲洗藜麦, 并沥干水分。

 

Bring the water to a boil and add in the quinoa. Simmer for about 12 to 15 minutes till quinoa softens. Drain and spread onto a tray to allow quinoa to cool and dry.
把水烧至煮沸,然后加入藜麦。文火慢炖12-15分钟左右至藜麦熟软。沥干水分,平铺在托盘上,待藜麦冷却、干。

 

To serve, toss the watermelon with the dressing. Gently stir in quinoa and top with feta and herbs.
食用前,加入西瓜和之前所备的调料。轻轻搅拌藜麦,在上面撒上菲达芝士和香料。

 

Nutrients per serving 每份营养
 

Energy 能量: 153 kcal 千卡
 

Protein 蛋白质: 4 g 克
 

Fat (Saturated fat) 脂肪(饱和脂肪): 7 g 克 (2 g 克)
 

Carbohydrate 碳水化合物: 17 g 克
 

Sodium 钠: 162 mg 毫克
 

Cholesterol 胆固醇: 6 mg 毫克
 

Dietary fibre 膳食纤维: 2 g 克

 

Source:Singapore Heart Foundation. Reproduced with permission.

 

 

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