Baked Portobello Mushroom with Capsicum Quinoa
Accredited Practising Dietitian (DAA) and the President of Hong Kong
Nutrition Association, Mr Frankie SIU said, "Quinoa is a whole
grain food product. It contains more dietary fibre than processed
grain products, such as white rice and glutinous rice. Dietary fibre
is a vital element to maintain bowel health. In addition, it also
provides more protein, iron and magnesium, thus is suitable for
vegetarians."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 2)
| Portobello mushroom | 1 (approx. 70g) |
| quinoa | 10g |
| red bell pepper (diced) | 8g |
| yellow bell pepper (diced) | 8g |
| cucumber (diced) | 8g |
| cucumber (sectioned) | 10g |
| potato (sectioned) | 10g |
| water | 200ml |
Seasonings:
| olive oil | 1 teaspoon |
| salt | ¼ teaspoon |
Homemade Sauce:
| red bell pepper | 40g |
| yellow bell pepper | 40g |
Cooking Method:
| 1. | Cook the red bell pepper in boiling water for 5 minutes. Place the red bell pepper in a blender and blend into red bell pepper sauce. |
| 2. | Cook the yellow bell pepper in boiling water for 5 minutes. Place the yellow bell pepper in a blender and blend into yellow bell pepper sauce. |
Cooking Method:
| 1. | Blanch the cucumber and potato until tender. Set aside. |
| 2. | Measure 1 cup of quinoa and pour it into a fine-mesh strainer. Rinse thoroughly with cold water for about 2 minutes. Rub and swish the quinoa with fingers while rinsing. |
| 3. | Toast the quinoa in a saucepan. |
| 4. | Film the saucepan with 1/2 teaspoon of olive oil over medium-high heat. Add the quinoa and then slightly pan fry it. Set aside. |
| 5. | Heat water with salt. Stir and bring the water to a rolling boil. Add the diced bell peppers and cucumbers. Boil in low heat. Cover the saucepan and cook for 15 minutes. Add the quinoa and turn the heat down to the lowest setting. Cover the saucepan again and cook for another 15 minutes. |
| 6. | Film the fry pan with 1/2 teaspoon of olive oil. Pan fry the portobello mushroom for 2 minutes. |
| 7. | Put the cooked quinoa, diced bell peppers and cucumbers over the portobello mushroom. Bake in oven for 5 minutes under 160℃. |
| 8. | Place the cucumbers and potatoes on the dish. To serve, add the homemade sauce to the dish. |
Per Serving:
| Energy (kcal) | 53 |
| Carbohydrate (g) | 6 |
| Protein (g) | 2 |
| Fat (g) | 3 |
| Cholesterol (mg) | 1 |
| Sodium (mg) | 294 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
This recipe is provided by Café Allegro, Regal Kowloon Hotel.
Extract from CookSmart, Issue 25
