April 2022 Senior Newsletter

Quinoa & Feta Salad

This salad uses quinoa, an ancient grain from South America that is rich in B vitamins, antioxidants, minerals and heart-healthy monounsaturated fat. It’s a perfect lunchtime meal with vegetables, herbs and feta cheese. This recipe was created by Mayo Clinic as part of their “Healthy Lifestyle” resources and recipes.

YIELD: PREP TIME: COOK TIME:

4 Servings 25 MIN 15 MIN

INGREDIENTS:

1 1 1/4

cup quinoa

DIRECTIONS:

cups water

In a medium saucepan over high heat, bring quinoa and water to a boil. Reduce heat to medium-low and cover. Simmer for about 10 minutes or until the quinoa is tender. Remove quinoa from heat and let stand, covered, for 5 minutes. Then fluff quinoa with a fork and spread it out onto a large rimmed baking sheet to cool.

1.

1 2 1 2 1 1

lemon, juiced

garlic cloves, minced

2.

teaspoon black pepper

tablespoons olive oil

In a small bowl, whisk lemon juice, garlic and pepper. Gradually whisk in oil.

3.

large cucumber

pint cherry tomatoes

After the quinoa has cooled, transfer it to a large bowl and add the dressing, cucumber, tomatoes, parsley and onion. Top with feta cheese and toss gently to mix. Optional: For a more filling meal, try adding a lean protein like chicken or turkey. For a dairy-free option, substitute feta cheese for chickpeas, avocado or kalamata olives.

4.

1/3 1/4 1/4

cup chopped parsley

cup chopped red onion

cup reduced-fat feta cheese

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