Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavour makes it an alternative to white rice or couscous.
The first step in preparing quinoa is to remove the saponins, a process that requires soaking the grain in water for a few hours, then changing the water and resoaking, or rinsing it in ample running water either in a fine strainer or in cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative. Most boxed quinoa has been pre-rinsed for convenience.
For a faster version, substitute couscous for quinoa and use ready-cooked chicken.
Preparation time 10 minutes
Cook 35 minutes
Serves 4
Ingredients:
400 g sweet potato or butternut squash, peeled
3 cloves garlic, whole but peeled
4 tbsp olive oil, plus extra for oiling
1 tsp paprika
4 chicken breasts
350 g quinoa
640 ml chicken stock, hot
zest 1 lemon
4 tbsp coriander, chopped
1 Preheat the oven to 180ºC/Gas 6. Chop the sweet potato or the butternut squash into chunks and place in a bowl. Add the garlic, 4 tbsp olive oil and paprika, toss to coat. Spread out on a baking sheet and place in the oven.
2 Lightly oil the chicken breasts and season well. When the potato or the butternut squash has cooked for 15 mins, reduce the oven temperature to 160ºC/Gas 4. Add the chicken to the baking tray and roast for a further 20 minutes.
3 Meanwhile, wash the quinoa and place in a saucepan with the chicken stock. Simmer for 10 mins, then remove from the heat, cover and leave until all the stock is absorbed.
4 Once the chicken is cooked, shred into strips.Stir the lemon zest and coriander into the quinoa. Add the sweet potato or butternut squash, garlic cloves and chicken strips and serve.
The first step in preparing quinoa is to remove the saponins, a process that requires soaking the grain in water for a few hours, then changing the water and resoaking, or rinsing it in ample running water either in a fine strainer or in cheesecloth. Removal of the saponin helps with digestion; the soapy nature of the compound makes it act as a laxative. Most boxed quinoa has been pre-rinsed for convenience.
For a faster version, substitute couscous for quinoa and use ready-cooked chicken.
Preparation time 10 minutes
Cook 35 minutes
Serves 4
Ingredients:
3 cloves garlic, whole but peeled
4 tbsp olive oil, plus extra for oiling
1 tsp paprika
4 chicken breasts
350 g quinoa
640 ml chicken stock, hot
zest 1 lemon
4 tbsp coriander, chopped
1 Preheat the oven to 180ºC/Gas 6. Chop the sweet potato or the butternut squash into chunks and place in a bowl. Add the garlic, 4 tbsp olive oil and paprika, toss to coat. Spread out on a baking sheet and place in the oven.
2 Lightly oil the chicken breasts and season well. When the potato or the butternut squash has cooked for 15 mins, reduce the oven temperature to 160ºC/Gas 4. Add the chicken to the baking tray and roast for a further 20 minutes.
3 Meanwhile, wash the quinoa and place in a saucepan with the chicken stock. Simmer for 10 mins, then remove from the heat, cover and leave until all the stock is absorbed.
4 Once the chicken is cooked, shred into strips.Stir the lemon zest and coriander into the quinoa. Add the sweet potato or butternut squash, garlic cloves and chicken strips and serve.
Quem nunca experimentou pelo menos já deve ter ouvido falar na quinoa pois tem imensos benefícios nutritivos e é considerada uma óptima fonte de proteínas, vitaminas e minerais.
A quinoa é comercializada em diferentes formas: grãos, farinha e flocos, além de derivados como macarrão e até barrinhas energéticas. Os grãos, por exemplo, podem ser incorporados a saladas, bolinhos, cuscuz, com legumes ou cozido da mesma forma que o arroz.
Tempo de preparação 10 minutos
Confecção 35 minutos
Para 4 pessoas
Ingredientes:
400 g de batata doce ou abóbora butternut, descascada
3 dentes de alho descascados, inteiros4 c.de sopa de azeite de oliva, mais para untar
1 c. de chá de páprica
4 peitos de frango
350 g de quinoa
640 ml de caldo de galinha, quente
raspas de 1 limão
4 c. de sopa de coentros picados
1 Pré-aqueça o forno a 180ºC/Gás 6. Pique a batata doce ou a abóbora em pedaços, coloque numa assadeira, adicione o alho, 4 c. de sopa de azeite e a páprica, misture bem. Coloque no forno
2 Unte os peitos de frango com um pouco de azeite ou óleo e tempere bem. Al final de 15 minutos de assadura da abóbora, reduzir a temperatura do forno para 160ºC/Gás 4. Adicione os peitos de frango e asse por mais 20 minutos.
3 Enquanto isso, lave a quinoa e coloque de molho durante um par de horas, depois coza numa panela com o caldo de galinha. Cozer durante 10 minutos, retire do fogo, tape e deixe até que toda a água tenha sido absorvida.
4 Quando o frango estiver assado, corte ás tiras. Adicione as raspas de limão e os coentros á quinoa. Adicione a batata-doce ou abóbora, alho e as tiras de frango. Servir.
Quinoa, o quinua, significa ‘cereal madre’; como alimento básico de los Incas fue objecto de consagraciones y culto a lo largo de los siglos precolombinos, pero tras la llegada de los conquistadores su cultivo retrocedió rápidamente ante el dominio del maíz y la patata, y sólo permaneció en aislados enclaves indígenas.
Se debe destacar su alta digestibilidad, proteínas vegetales de alta calidad, sus pocas e insaturadas grasas cardiosaludables, sus eficientes minerales y vitaminas, su fibra, y su ausencia de gluten que, dada la versatilidad, ensancha los horizontes gastronómicos de los celíacos.
Tiempo total de preparación 45 minutos
Rinde 4 porciones
Ingredientes:
3 dientes de ajo, pelados, dejar enteros
4 cucharadas de aceite de oliva, más para engrasar
1 cucharadita de pimentón
4 pechugas de pollo
350 g de quinoa
640 ml de caldo de pollo, caliente
ralladura de 1 limón
4 cucharadas de cilantro picado
1 Precaliente el horno a 180ºC/Gas 6. Cortar el camote o la calabaza en trozitos, coloque en una cacerola, agregar los ajos, 4 cucharadas de aceite de oliva, pimentón, mezclar bien y hornear.
2 Frote las pechugas de pollo con un poco de aceite y salpimentar. Asar la calabaza durante 15 minutos, despues reduzca la temperatura del horno a 160ºC/Gas 4. Agregue el pollo a la cacerola y hornear por otros 20 minutos.
3 Enjuague la quinoa varias veces y deje de remojo en agua un par de horas. Hervir la quinoa, sin echarle sal en el caldo de pollo durante 10 minutos, retirar del fuego, tapar y dejar hasta que toda el agua tenga sido absorbida.
4 Cuando el pollo este asado, cortar en tiritas. Agregar la ralladura de limón y el cilantro a la quinoa, despues el camote o la calabaza, el ajo y las tiritas de pollo.
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