Hands on: 15 minutes

Total time: 30 minutes

Makes: 6 half-cup servings

Quinoa is a delicious, gluten-free, grain-like seed that cooks up light and fluffy like rice but contains more protein. This super side dish featuring confetti-colored orange and green seasonal veggies, such as squash and greens, is flavored with garlic and rosemary.

Crunchy pecans add even more great taste and nutrition because pecans are a source of heart-healthy fats and antioxidants.

2 teaspoons olive oil

1/2 cup carrots, diced and steamed

1 cup butternut squash, diced and steamed

1 garlic clove, minced

2 cups cooked quinoa (prepared to package directions)

2 cups kale, stripped off the stem and sliced into ribbons

1/4 teaspoon finely chopped rosemary leaves

Pepper and sea salt, to taste

1/4 cup toasted pecan halves or pieces (reserve 2 tablespoons for garnish)

Heat oil in large skillet and add carrots, butternut squash and garlic. Cook until crisp and tender. Fold in the cooked quinoa, kale, rosemary and pecans. Season to taste with freshly ground black pepper and sea salt. Present quinoa on a large platter and garnish with additional toasted pecans.

— Adapted from a recipe by dietitian Carolyn O'Neil, co-author of "The Dish on Eating Healthy and Being Fabulous!"

Nutrition per serving: 282 calories (25 percent from fat), 9 grams protein, 46 g carbohydrates, 5 g fiber, 8 g fat (1 g saturated), no cholesterol, 26 milligrams sodium.