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.
Serves 分量: 6 人份
Honey, 1 tbsp
Olive oil, 2 tbsp
Fresh lemon or lime juice, 1 tbsp
Salt/lower sodium salt (optional), ½ tsp
Onion (thinly sliced), ¾ cup
Raw quinoa, ½ cup
Water, ¾ cup
Watermelon (seeds removed and cut into small cubes), 4 cups
Reduced fat feta cheese (crumbled), ½ cup
Fresh mint or basil (chopped), ¼ cup
In a small bowl, combine honey, olive oil, lemon/lime juice and salt. Add in the onions and set aside.
Rinse the quinoa and drain.
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.
To serve, toss the watermelon with the dressing. Gently stir in quinoa and top with feta and herbs.
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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