I taught this recipe on stage to a group of 45 to 50 senior's at a diabetes wellness fair in September. This recipe has quite a few steps and I was able to use it to highlight browning of meat, deglazing the pan to create flavour with beer... which the audience loved, and the perfect way to cook quinoa. Each of my recipes includes 2 cups of vegetables per serving and I show this in my demonstration to present what balanced portions should be in a recipe. Everyone had a sample and loved it!
RECIPE: Smokey quinoa with sausage & pepper
STYLE: Live demonstration
COOK TIME: 25 to 35 minutes (mostly active)
THEMES: Balanced eating, Diabetes, Heart Health, Gluten-free (use GF sausages), low FODMAPS (remove onions if bothersome)
Ingredients:
1 1/2 cup quinoa (uncooked)
1 Tbsp olive oil
1 lbs lean pork or chicken sausages
1/2 cup beer
1/2 onion, diced
1/3 of a chili pepper or more as desired
4 large bell peppers (red & yellow), diced
1 cup green beans, diced
1 tsp smoked paprika
1 tsp chili powder
1/2 tsp each basil and parsley
2 cups diced tomatoes
Pinch of salt & pepper as desired
Instructions:
1. In a medium saucepan, add 2 1/4 cups of water and 1 1/2 cups quinoa. Bring to a boil, reduce heat, place the lid on the pot and cook for 15 minutes.
2. Meanwhile, in a medium sauté pan, heat the olive oil on medium-high. Add the sausages and cook until brown, about 5 minutes. Add 1/2 cup of beer, place lid over top, reduce heat and cook until done, 10 to 15 minutes.
3. While sausages are cooking, prepare vegetables.
Once sausages are cooked, remove from pan and set aside. Add onions to hot pan and a splash more beer. Cook 5 minutes. Add chili, bell peppers, green beans, paprika, chili powder, basil, parsley, salt and pepper. Cook 3 to 4 minutes. Add tomatoes and cook 3 to 5 minutes more until desired tenderness is reached. Slice sausages and add to pepper mix. Stir in quinoa and serve.
Much love & good eating,
Stephanie
STYLE: Live demonstration
COOK TIME: 25 to 35 minutes (mostly active)
THEMES: Balanced eating, Diabetes, Heart Health, Gluten-free (use GF sausages), low FODMAPS (remove onions if bothersome)
Ingredients:
1 1/2 cup quinoa (uncooked)
1 Tbsp olive oil
1 lbs lean pork or chicken sausages
1/2 cup beer
1/2 onion, diced
1/3 of a chili pepper or more as desired
4 large bell peppers (red & yellow), diced
1 cup green beans, diced
1 tsp smoked paprika
1 tsp chili powder
1/2 tsp each basil and parsley
2 cups diced tomatoes
Pinch of salt & pepper as desired
Instructions:
1. In a medium saucepan, add 2 1/4 cups of water and 1 1/2 cups quinoa. Bring to a boil, reduce heat, place the lid on the pot and cook for 15 minutes.
2. Meanwhile, in a medium sauté pan, heat the olive oil on medium-high. Add the sausages and cook until brown, about 5 minutes. Add 1/2 cup of beer, place lid over top, reduce heat and cook until done, 10 to 15 minutes.
3. While sausages are cooking, prepare vegetables.
Once sausages are cooked, remove from pan and set aside. Add onions to hot pan and a splash more beer. Cook 5 minutes. Add chili, bell peppers, green beans, paprika, chili powder, basil, parsley, salt and pepper. Cook 3 to 4 minutes. Add tomatoes and cook 3 to 5 minutes more until desired tenderness is reached. Slice sausages and add to pepper mix. Stir in quinoa and serve.
Much love & good eating,
Stephanie
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