Few vegetable seasons draw as much excitement as that of the asparagus.
From February to June (with a peak in April), restaurants and foodies clamor to make the most of this delicious spring vegetable, low in calories and sodium and packed with a variety of nutrients, including an impressive 5 grams of protein per cup. Eaten fresh, grilled, sautéed, baked, pickled and more, the asparagus is both versatile and beneficial to the body.
Quinoa Primavera with Chicken, Spring Peas, and Asparagus
4
servingsRotisserie chicken works perfectly in this recipe. Any leftover quinoa primavera can be chilled and tossed with vinaigrette to make a lively salad.
Ingredients
- 1 cup
quinoa
- 2 cups
water
- 1 tablespoon
extra-virgin olive oil
- ½ cup
finely chopped red onion
- ½ lb.
asparagus, woody ends snapped off and discarded, spears cut into 1-inch pieces
- 2
cloves garlic, finely chopped
- 1 cup
fresh peas or frozen petite peas, thawed
- 1 cup
shredded cooked chicken
- 1 cup
thinly sliced baby spinach leaves
sea salt and freshly ground pepper to taste
Directions
Rinse quinoa under cold running water and drain. Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, then cover and cook until quinoa is tender and all the water is absorbed (about 15 to 20 minutes).
Meanwhile, heat olive oil in a large skillet over medium heat. Add onion and asparagus. Cook, stirring often, until asparagus is tender and bright green (about 5 to 7 minutes).
Add garlic and peas and continue cooking for another minute. Stir in chicken and cooked quinoa. Add the spinach and stir until it wilts (about 3 to 5 minutes).
Season with salt and pepper and serve immediately.
Nutrition Facts (per serving):
- Calories—310 | Total Fat—9g | Saturated Fat—1.5g | Sodium—370mg | Carbohydrate—39g | Dietary Fiber—7g | Sugar—4g | Protein—20g
Facts about Asparagus:
Cooking Tip:
Use waterless cooking methods (roasting, grilling, or stir-frying) to get the most out of the nutrients and antioxidants in asparagus.
Nutrition Breakdown per 1 cup of cooked asparagus:
- 32 Calories
- 5 Grams of Protein
- 180% Daily Value of Vitamin K
- 73% Daily Value of Vitamin C
- 60% Daily Value of Folate
- 29% Daily Value of Vitamin A
