Heart-Healthy Recipe | Living For Zachary
Heart-Healthy Recipe
Are you looking for a delicious yet heart-healthy recipe? Look no further! We have the perfect dish that will not only satisfy your taste buds but also keep your heart happy. This recipe is brought to you by Living For Zachary, an organization dedicated to raising awareness about heart health and preventing sudden cardiac arrest.
Ingredients:
- 1 cup of quinoa
- 2 cups of low-sodium vegetable broth
- 1 tablespoon of olive oil
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 zucchini, diced
- 1 carrot, grated
- 1 cup of cooked black beans
- 1 teaspoon of cumin
- Salt and pepper to taste
- Fresh cilantro, for garnish
Instructions:
1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa and reduce heat to low. Cover and simmer for 15-20 minutes, or until all the liquid is absorbed.
3. In a large skillet, heat the olive oil over medium heat. Add the diced bell peppers, zucchini, and carrot. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
4. Stir in the cooked quinoa and black beans. Season with cumin, salt, and pepper. Cook for an additional 2-3 minutes, or until everything is well combined and heated through.
5. Serve the heart-healthy quinoa stir-fry garnished with fresh cilantro.
How to Prepare:
This heart-healthy recipe is quick and easy to prepare. Follow these steps:
- Start by rinsing the quinoa under cold water to remove any bitterness.
- Next, bring the vegetable broth to a boil in a medium saucepan. Add the quinoa and reduce the heat to low. Cover and simmer for 15-20 minutes, or until all the liquid is absorbed.
- In the meantime, heat the olive oil in a large skillet over medium heat. Add the diced bell peppers, zucchini, and carrot. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
- Once the quinoa is cooked, stir it into the skillet with the cooked vegetables. Add the black beans and season with cumin, salt, and pepper. Cook for an additional 2-3 minutes, or until everything is well combined and heated through.
- Garnish the heart-healthy quinoa stir-fry with fresh cilantro before serving.
Preparation Time: 30 minutes
Servings: 4
Nutrition Facts:
- Calories: 250
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrate: 45g
- Dietary Fiber: 9g
- Sugars: 6g
- Protein: 10g
This heart-healthy recipe is not only delicious but also packed with nutritious ingredients. The quinoa provides a good source of protein and fiber, while the colorful bell peppers and zucchini contribute essential vitamins and minerals. The black beans add an extra protein punch, making this dish both filling and satisfying.
Tips:
- Feel free to customize this recipe by adding your favorite vegetables or substituting ingredients based on your preferences.
- You can make a larger batch of this heart-healthy quinoa stir-fry and store it in the refrigerator for quick and easy meals throughout the week.
- Serve this dish as a main course or as a side dish alongside grilled chicken or fish for a complete and balanced meal.
FAQs:
Q: Can I use white rice instead of quinoa?
A: Yes, you can substitute white rice for quinoa if desired. Keep in mind that the cooking time may vary.
Q: Is this recipe suitable for vegetarians or vegans?
A: Yes, this heart-healthy recipe is vegetarian and vegan-friendly. It does not contain any animal products.
Q: Can I freeze leftovers?
A: Yes, you can freeze any leftovers in an airtight container for up to 3 months. Simply thaw and reheat as needed.
Now that you have the recipe for this delicious heart-healthy quinoa stir-fry, it’s time to gather the ingredients and start cooking. Take care of your heart and enjoy a nutritious meal with this flavorful dish!
