Shrimp and Artichoke Quinoa Bowls

• 分量: 5 servings

材料

¾ teaspoon kosher salt

1 cup tri-color quinoa, rinsed well

1 tablespoon olive oil

½ small onion, chopped

4 garlic cloves, sliced

1 cup halved grape tomatoes

1 (14-ounce) can artichoke hearts, drained and quartered

6 fresh basil leaves, chopped

⅓ cup chopped fresh parsley

14 ounces (about 24) peeled and deveined extra-large shrimp

¼ teaspoon crushed red pepper flakes

½ cup reduced-sodium chicken broth*

2 heaping cups baby spinach

¼ cup freshly grated Parmesan cheese

手順

In a medium saucepan, bring 1¾ cups water and ½ teaspoon of the salt to a boil over high heat. Add the quinoa and return to a boil. Cover, reduce the heat to low, and cook until all the water is absorbed, about 20 minutes. Uncover and fluff with a fork.

Meanwhile, heat a 12-inch deep nonstick skillet over medium heat. Add the olive oil, onion, and garlic and cook, stirring, until soft and fragrant, about 2 minutes. Add the tomatoes, artichokes, basil, parsley, and remaining ¼ tea- spoon salt. Cook, stirring, until the tomatoes soften, about 2 minutes. Increase the heat to medium-high and add the shrimp and pepper flakes. Cook until the shrimp are cooked through, about 2 minutes per side. Add the cooked quinoa, broth, spinach, and Parmesan. Cover and cook un- til the spinach wilts, about 2 minutes.

To serve, divide among 5 serving bowls.

メモ

From Skinnytaste: Fast and Slow

TIME-SAVING TIP Buy trozen shrimp that has been peeled and deveined. You can thaw them the night before, or just run them under cold water in a colander in the sink for a few minutes.

Author’s Note: For this dish, I prefer the taste of canned arti- choke hearts over the marinated ones. If you can find only the marinated kind, rinse them be- fore using.

栄養

• サービングサイズ: Generous 1 1/2 cups
• カロリー: 288
• 脂肪総量: 6.5 g
• 飽和脂肪: 1.5 g
• コレステロール: 99 mg
• ナトリウム: 533 mg
• 炭水化物総量: 32 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 22 g