your gluten-free kitchen
5 REASONS TO LOVE QUINOA
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IT’S PROTEIN RICH Quinoa is a seed (not a grain) and like many seeds it is a good plant-based source of protein for vegetarians and vegans and those needing to up their protein consumption.
IT’S GREAT FOR BREAKFAST Treat cooked quinoa like
rolled oats and have a bowl for breakfast. Top with fruit, seeds and nuts and drizzle on a little milk or yogurt.
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IT’S HIGH IN FIBER A cup of cooked quinoa has 5 grams of fiber, similar to lentils. The benefit? You’ll feel fuller longer.
IT PUFFS UP LIKE POPCORN! Simply cook dry quinoa in an ungreased saucepan until it starts crackling. It’s ready when the popping stops. Great in granola bars.
IT MAKES AWESOME RISOTTO Make it the same way you would regular risotto, adding whatever flavorings you prefer. If there are leftovers, you can form them into patties and fry for a crunchy treat.
QUINOA-CRUSTED COD FINGERS Pair this with sweet potato fries. You’ll find
recipes on your store’s website.
PREP TIME 15 MIN. – COOK TIME 10 MIN. READY IN 25 MIN. – SERVINGS 4
2 (6 oz) frozen cod fillets, thawed ¼ cup cornstarch 1 lemon
1⁄3 cup light mayonnaise 1 clove garlic
¼ cup parsley 1½ cups cooked quinoa ¼ cup canola oil tartar sauce, to serve (optional)
Easy fix
STEP 1 Cut cod fillets in half, lengthwise. Pat dry with paper towels and dust with cornstarch. STEP 2 Zest the lemon then cut in half and juice 1 half. Cut remaining half in 4 and set aside. In a large bowl, combine lemon zest, 1 tbsp lemon juice and mayonnaise. Using a garlic press, crush garlic clove into mayonnaise and mix well. Season with a pinch of salt and pepper. STEP 3 Finely chop parsley and mix with cooked quinoa. Spread quinoa on a large plate. Dip each piece of fish, one at a time, into the flavored mayonnaise, coating on all sides, then roll in the quinoa, patting to adhere. STEP 4 Heat oil in a large skillet. Fry fish 3-5 min., or until crust is golden. Flip gently and fry an additional 3-5 min., or until fish is cooked through. If crust is browning too quickly, reduce heat. Drain fish on paper towels. Serve with lemon wedges and tartar sauce, if desired.
Per serving: 357 calories, 20g fat, 2g saturated fat, 40mg cholesterol, 201mg sodium, 25g carbohydrate, 3g fiber, 2g sugar, 19g protein
If you don’t have
leftover quinoa, cook ½ cup prewashed
quinoa according to package directions.
When buying quinoa, look for prewashed varieties, which don’t require rinsing.
MAY/JUNE 2016 61
gluten-free wraps next issue:
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