Lakeland Health Recipes

Source: Prevention RD

Swapping just a small amount of animal-based protein—processed red meat in particular—with plant-based protein is associated with a lower disease risk. And the greater the swap, the greater the benefits!

Many of these proteins are also a good source of fiber which helps to keep you full, keep you regular, and can even lower bad cholesterol.

“With a great balance of savory, sweet, hearty, and tangy, this quinoa brussels sprouts salad is the perfect side dish that is carb-controlled, high in fiber, and very filling,” said registered dietitian, Nicole Morrissey, RD.

Ingredients

Salad

• 4 cups butternut squash, cubed
• 2 Tbsp olive oil
• ½ tsp salt and black pepper, to taste
• 2/3 cup dry quinoa
• 12 oz (~4 cups) brussels sprouts, thinly sliced
• 1 (15 oz) can no salt added chickpeas, drained and rinsed
• ½ cup walnuts, chopped
• ½ cup dried cranberries

Dressing

• 1/3 cup honey
• 1/3 cup olive oil
• 3 Tbsp rice vinegar
• 2 Tbsp Dijon mustard
• 1 Tbsp lemon juice
• ½ tsp salt and black pepper, to taste

Instructions

1. Preheat the oven to 400 degrees F.
2. Line a baking sheet with parchment paper and toss the squash cubes with olive oil, salt and pepper. Roast for 30-35 minutes.
3. Meanwhile, combine the quinoa and 11/3 cups water; bring to a boil over medium-high heat. Stir, reduce heat to low and cover. Allow to simmer for about 15 minutes or until liquid is absorbed. Remove from heat.
4. Place the thinly sliced brussels sprouts in a large bowl and top with the hot cooked quinoa and chickpeas; toss well and allow to sit for 2-3 minutes to soften the brussels. Add the squash and toss again.
5. Prepare the dressing by combining all ingredients and whisking well.
6. Pour the dressing over the quinoa-brussels sprout mixture and toss. Add walnuts and cranberries; toss to combine and serve immediately.

Nutrition Information (1 cup)

284 calories; 14.2 g fat; 36.7 g carbohydrate; 15.6 g sugar; 383 mg sodium; 5.7 g fiber; 5.3 g protein; 0 mg cholesterol