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Quinoa with Sofrito and Clams One Star

Quinoa with Sofrito and Clams

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 0 minutes

Cook Time: 40 minutes

Ingredients: Add ingredients to List

2 lbs. fresh clams (weight includes shells)
1 1/2 tablespoon extra virgin olive oil
2 teaspoons minced garlic
3/4 cup Chopped onion
3/4 cup Red bell pepper, chopped
3/4 cup drained, no-salt added canned tomatoes, diced
1 teaspoon dried oregano
1 teaspoon smoked paprika or salt-free chili powder
1/4 teaspoon ground black pepper
3/4 cup low-sodium chicken broth
1 cup quinoa
1 cup frozen peas
1 each Lemon wedges (optional garnish)

directions:

Nutrition-boosting techniques: A one-pot cooking method ensures that all vitamins released into the cooking liquid are retained in the finished dish. Make sure not to overheat the oil. Cooking tomatoes significantly boosts the lycopene available compared with raw tomatoes.
1. Preheat oven to 425?F.
2. Submerge clams in a bowl of cold water. Swish them around, then transfer to a clean bowl, letting any sediment remain in the rinsing bowl. Set clams aside.
3. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add garlic, onion, and bell pepper. Cook 4 to 6 minutes, stirring occasionally, until onion is translucent. Add tomatoes, oregano, paprika (or chili powder), and black pepper. Stir and cook 2 to 4 minutes, until mixture is dry.
4. Stir in broth, then quinoa. Bring to a boil. If not using a Dutch oven, transfer quinoa mixture to a 9-by-13-inch baking pan. Arrange clams in the pan or Dutch oven in a single even layer. Cover and bake for 20 minutes.
5. Remove pan from oven and scatter peas over quinoa and clams. Cover and return to oven. Cook 10 minutes more, until clams are opened and liquid is absorbed. For best texture, cover and let stand 10 minutes before serving.
6. Discard any unopened clams and serve warm, with lemon wedges on the side,if using. May be refrigerated for 1 day. Remove clams from shells and store in atightly covered container.
Source: Fresh Magazine September, October 2010

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Quantity Ingredients  
2 lbs. fresh clams (weight includes shells)  
1 1/2 tablespoon extra virgin olive oil  
2 teaspoons minced garlic  
3/4 cup Chopped onion  
3/4 cup Red bell pepper, chopped  
3/4 cup drained, no-salt added canned tomatoes, di  
1 teaspoon dried oregano  
1 teaspoon smoked paprika or salt-free chili powde  
1/4 teaspoon ground black pepper  
3/4 cup low-sodium chicken broth  
1 cup quinoa  
1 cup frozen peas  
1 each Lemon wedges (optional garnish)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 320 kcal (16%)
Calories from Fat 81 kcal (0%)
Total Fat 9 g (13%)
Saturated Fat 1 g (5%)
Cholesterol 25 mg (8%)
Sodium 200 mg (8%)
Total Carbohydrates 39 g (13%)
Dietary Fiber 6 g (24%)
Protein 17 g (28%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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