Thursday, April 9News That Matters

Healthy eating – Block Island Times


This recipe is proof that healthy eating can be mouth-wateringly delicious with layers of flavor and texture. Quinoa is the base of these yummy bowls and this trendy ‘super-food’ has more protein than any other grain and is packed with fiber, potassium, and iron. Not a bad foundation, but then you add in black beans – also loaded with fiber and protein, avocado – one of the only fruits containing heart–healthy monounsaturated fat, and ohhhh those scallops with less than 100 calories per serving and loaded with protein, omega-3 fatty acids, B12, calcium and iron. Pops of delicious, nutritious color from tomatoes, corn, and cucumber draw you in and it’s all pulled together in a delicious honey mustard dressing.

 

Cajun Scallop Quinoa Bowl

 

The Quinoa:

1 cup raw quinoa

2 cups chicken stock

½ tsp. salt

½ tsp. black pepper

¼ cup flat leaf parsley, chopped

¼ cup fresh basil leaves, chopped

2 Tbs. lemon juice, fresh squeezed

 

The Scallops:

1 lb. sea scallops

2 tsp. Dish off the Block Ragin’ Cajun Spice Blend (or your favorite Cajun seasoning)

1 Tbs. olive oil

 

THE BOWL:

1-2 avocados, pitted, shell removed, and sliced

1 pint cherry or grape tomatoes, cut in half or quartered if large

1 English cucumber, chopped

1 cup frozen corn, thawed to room temp (or microwaved to warm)

1, 15.5 oz. can black beans, rinsed and drained

½ tsp. salt

½ tsp. black pepper

 

The Dressing:

½ cup olive oil

¼ cup fresh squeezed lemon juice

2 tsp. Dijon mustard

2 Tbs. honey

1 tsp. salt

1 tsp. Dish off the Block Ragin’ Cajun Spice Blend

 

Combine the quinoa and chicken stock in a medium sauce pan and bring to a boil. Cover and reduce heat to a simmer and cook for 15-20 minutes until all liquid is absorbed and the little ‘tail’ has popped out of the seed. Fluff the quinoa with a fork and mix in the salt, pepper, parsley, basil, and lemon juice. Set aside until ready to serve.

Place the scallops on paper towels and blot dry. Sprinkle the Cajun seasoning over the scallops and gently roll the scallops in the seasoning with your hands until they are all evenly coated.

Heat the olive oil in a large skillet over medium high heat. When the pan is very hot (a drop of water will bubble up in the oil), add the scallops in a single layer and let sear about 1-2 minutes (depending on size) per side until caramelized and golden. They should still be translucent in the center and just cooked through. Set aside and tent with foil to keep warm until ready to serve.

To assemble the bowls (if making 4).   Place about ¾ cup of the quinoa on one side of the bowl and layer in ¼ each of the remaining ingredients around the bowl – avocado, tomatoes, cucumbers, corn, and black beans. Season each bowl with the salt and pepper.

To make the dressing combine all of the ingredients in a jar and shake until combined and emulsified.

Pour the dressing over the salads to desired taste. Any remaining dressing can be kept in the refrigerator for up to 2 weeks.

Serves 4.

Check out many more of Pam’s delicious recipes on her blog https://www.dishofftheblock.com.

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