Lemon-tinged cream cheese tempers peppery arugula in this nutrition-packed entrée.

　　

Ingredients

serves 4, 1 cup per serving

　　2 cups low-sodium vegetable broth

　　1 cup uncooked quinoa

　　Cooking spray

　　1 small yellow summer squash, halved lengthwise, then sliced crosswise into 1/4-inch pieces

　　1 small zucchini, halved lengthwise, then sliced crosswise into 1/4-inch pieces

　　1/2 cup chopped onion

　　1 cup grape tomatoes, halved

　　2 cups lightly packed arugula

　　3 tablespoons light tub cream cheese

　　1 tablespoon lemon juice

　　1/4 cup shredded or grated Parmesan cheese

　　

Step 1

In a medium saucepan, stir together the broth and quinoa. Cook over medium-high heat until the mixture comes to a boil, about 2 minutes. Reduce the heat and simmer, covered, for 10 to 15 minutes, or until all the broth is absorbed.

　　

Step 2

Meanwhile, lightly spray a large skillet with cooking spray. Cook the yellow summer squash, zucchini, and onion over medium-high heat for about 5 minutes, or until softened, stirring occasionally.

　　

Step 3

Stir the tomatoes into the squash mixture. Cook for 1 to 2 minutes, stirring occasionally.

　　

Step 4

Stir in the arugula. Cook for 1 to 2 minutes, or until it wilts, stirring occasionally. Remove from the heat.

　　

Step 5

In a small microwaveable bowl, microwave the cream cheese on 100 percent power (high) for about 30 seconds, or until melted. Whisk in the lemon juice. Pour over the squash mixture.

　　

Step 6

Stir the quinoa into the squash mixture. Sprinkle with the Parmesan.

　　

Cook’s Tip on Quinoa

Step 7

Quinoa (KEEN-wah) can usually be found in the health food section of the grocery store. High in iron and protein, among other nutrients, it is delicately flavored, making it well-suited to substitute for rice and other grains.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 245

　　

Step 10

Total Fat: 6.0g

　　

Step 11

Saturated: 2.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 1.5g

　　

Step 14

Monounsaturated: 1.5g

　　

Step 15

Cholesterol: 11mg

　　

Step 16

Sodium: 175mg

　　

Step 17

Carbohydrates: 36g

　　

Step 18

Fiber: 5g

　　

Step 19

Sugars: 5g

　　

Step 20

Protein: 11g

　　

Step 21

Dietary Exchanges

　　

Step 22

2 Starch

　　

Step 23

1 Vegetable

　　

Step 24

1 Fat

　　American Heart Association Quick & Easy Meals