Vitamin rich foods for your diet

GRAND RAPIDS, Mich. (WOOD) - There are so many vitamin rich foods that are important to add to your diet. For instance, salmon is a good source of heart healthy monounsaturated fats and Omega-3 fatty acids. It is also rich in Vitamin D & B12. Spinach provides an excellent source of folate, antioxidant vitamins A & C, and fiber, and quinoa is rich in B vitamins.

Here is a recipe using all three of these ingredients that is simple to make and packs a punch of nutrients!

Pistachio Quinoa
Yield: Makes 4 servings

1 tablespoon olive oil
1 shallot, finely chopped
salt and  pepper
1 cup quinoa,  rinsed well
1 1/2 cups  chicken broth
1/4 cup  shelled raw pistachios, chopped
3 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh mint

Heat oil in a medium saucepan over medium heat. Add shallot, season with salt and pepper, and cook, stirring occasionally, until soft, about 5 minutes. Add quinoa and cook, stirring frequently, until quinoa starts to toast and smell nutty, about 5 minutes. Add chicken broth and bring to a boil.

Stir in quinoa, reduce heat to low, cover, and simmer gently until quinoa is tender, 15 minutes. Remove pan from heat, fluff quinoa with a fork. Cover; let stand for 5 minutes. Fold pistachios, parsley, and mint into quinoa. Season with salt and pepper.
 
Fish in Cartoccio

4 6-oz. fish filets, skin and bones removed (you can leave the skin on if you want)
2 pounds assorted fresh veggies, trimmed and cut into similar sizes
salt and pepper
1/2 cup dry white wine
4 lemon slices
fresh herbs
extra virgin olive oil
4 large pieces parchment cut into hearts (or tin foil)

Preheat oven to 450 degrees or preheat grill to medium high. Season the fish with salt and pepper. Layout the parchment and place a fish fillet in the center. Top with some veggies, drizzle some wine, finish with herbs, lemon and olive oil. Wrap up the package.

Place the packs on a sheet tray and bake in the oven for about 15 minutes. If grilling, use the tin foil for best results. Serve the whole packet to your guests, slit open and enjoy.

                       Meal Nutrition Facts
                     Fish    Quinoa    Total
Calories     276      202           478
Protein        41g      7.5g        48.5g
Carb            10g       17g           27g
Fiber              4g         4g              8g
Fat               11g     11.5g        22.5g