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Sunchoke and Kale Sauté
This recipe combines the crispiness of sunchokes, with the tenderness of kale, mushrooms, and quinoa. The result is a tasty salad than can be served as side dish or as entrée.
Ingredients
| 1 cup | quinoa | 180 g | |
| 2 cups | water | 500 mL | |
| 6 | jerusalem artichokes, or small potatoes, peeled and cut into pieces | 420 g | |
| 2 cups | kale, tough stems discarded | 150 g | |
| 3 tbsp | olive oil | 45 mL | |
| 3 | shallots, finely chopped | 120 g | |
| 10 | button (white) mushrooms, quartered | 140 g | |
| 1 tbsp | canola oil | 15 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Before you start
If you cant'find sunchokes, replace them with small potatoes.
Method
- Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put the drained quinoa in a pot with the water and salt to taste. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. Set aside.
- Meanwhile, put the sunchokes (or small potatoes) in another pot, cover with lightly salted water then bring to a boil. Boil until the sunchokes are tender, about 10 min. Drain the sunchokes, then slice them about ½ cm (¼ in) thick. Set aside.
- Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside.
- In a large skillet, heat the olive oil over medium-low heat. Add the shallots then cook, with occasional stirring, until they are softened, about 5 min. Remove them from the skillet and set aside.
- Add the canola oil to the skillet and heat over medium-high heat. Add the sunchokes and cooked until browned on the bottom, about 3 min. Turn the sunchokes and continue cooking until starting to brown, about 2 min. Push the sunchokes to the side of the skillet, then add the mushrooms. Season with salt and pepper to taste. Sauté the mushrooms over high heat until browned, about 3 min.
- Add the quinoa, kale and shallots. Cook a few minutes until hot, then serve.
Observations
This recipe can be prepared to step 4 included one day ahead; refrigerate the components separately.
Nutrition Facts Table
per 1 serving (310 g)
|
Amount % Daily Value |
|
Calories 310 |
|
Fat 12 g 18 % |
|
Saturated
1.4 g
7 % |
|
Cholesterol 0 mg |
|
Sodium 20 mg 1 % |
|
Carbohydrate 44 g 15 % |
|
Fibre 5 g 20 % |
|
Sugars 8 g |
|
Net Carbs 39 g |
|
Protein 8 g |
|
Vitamin A 120 % |
|
Vitamin C 36 % |
|
Calcium 7 % |
|
Iron 46 % |
Claims
This recipe is :- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Copper, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
- Good source of :
- Fibre, Folacin, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Source of :
- Calcium, Selenium
- Low :
- Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Vegetables | 3 ½ |
| Fats | 2 |
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