Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"In order to succeed, we must first believe that we can.”
-Nikos Karazantazakis, Writer
The refrigerator light goes on...
Even though I talk about how the Mediterranean diet doesn't mean that you have to eat Mediterranean food, there are times when you want to. This is a great mix of those flavors. You can use almost any veggie that you like and basil, tarragon or dill instead of the oregano.
This is a good example of how some recipes will be a little higher in sodium. Even leaving the added salt out will save only about 15 mg per serving. The feta cheese, capers and the olives come with salt already - but so much flavor.
Mediterranean Quinoa
Servings: 2 | Serving size: about 2 cups with 4 ounces fish
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes good leftovers. Reheat gently.
| 2 cups | water |
| 1/2 cup | quinoa |
| 1 Tbsp | olive oil |
| 1 medium | shallot (minced) |
| 4 ounces | crimini mushrooms (sliced) |
| 4 ounces | asparagus spears (cut into 1 inch lengths) |
| 4 ounces | grape tomatoes |
| 6 | black olives (sliced) |
| 1 Tbsp | capers |
| 1 Tbsp | balsamic vinegar |
| 4 Tbsp | white wine |
| 8 ounces | whitefish (grouper, cod, halibut, etc.) |
| 2 ounces | feta cheese (cubed) |
| 1/8 tsp | salt |
| fresh ground black pepper (to taste) | |
| 2 Tbsp | fresh oregano |
Place the water in a small sauce pan over high heat.
When the water boils add the quinoa. Reduce the heat to a high simmer. Cover the pan partially. Cook until the water is almost evaporated. Stir occasionally. When the quinoa is done turn off the heat and cover.
Place the olive oil in a large skillet over medium heat. When the oil is hot add the shallots and the mushrooms. Cover and reduce the heat to low. Cook for about 10 minutes, stirring occasionally.
Add the asparagus, tomatoes, olives, capers, vinegar and wine. Increase the heat to medium low and cover. Cook for about 3 minutes minutes.
Cut the fish into cubes and add to the pan. Cover and cook for about 5 minutes, stirring occasionally.
Add the quinoa, feta cheese, salt, pepper and oregano. Stir and let cook for about two minutes and serve.
Nutrition Facts
Serving size: about 2 cups with 4 ounces fish
Servings: 2
Amount Per Serving
| Calories 476 | Calories from Fat 153 |
| % Daily Value |
| Total Fat 17g | 27% |
| Saturated Fat 6g | 29% |
| Monounsaturated Fat 8g | |
| Trans Fat 0g | |
| Cholesterol 73mg | 24% |
| Sodium 737mg | 31% |
| Total Carbohydrates 41g | 14% |
| Dietary Fiber 6g | 23% |
| Sugars 5g | |
| Protein 34g |
| Vitamin A 18% | Vitamin C 25% |
| Calcium 5% | Iron 7% |
| Vitamin K 39 mcg | Potassium 1316 mg |
| Magnesium 156 mg | |