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Quinoa Pilaf

 

Pronounced Keen-wa, quinoa is a mild-flavored grain that was eaten by the Incas. It is now grown in Colorado and New Mexico and is available in natural food stores. It is a very high as complete protein.
74

Yield

4

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low Cholesterol, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 

Ingredients

1 cup quinoa
2 cups vegetable stock
or chicken or beef
1 tablespoon butter
1 each onions
chopped
2 each garlic
cloves, chopped
½ teaspoon lemon
zest, grated
½ tablespoon thyme
dried
*
2 tablespoons parsley leaves
flat-leaf
1 x salt
to taste
*
1 x black pepper
to taste
*

Directions

Rinse quinoa in a strainer and remove any debris. Place in a large non-stick saucepan and toast, until it darkens slightly. Add broth. Bring to a boil, cover, reduce heat and simmer about 20 minutes until tender.

In another skillet, heat butter; add onion and garlic and cook tender, about 3 minutes. Stir in quinoa, lemon zest, thyme, parsley, salt and pepper to taste.

Food Exchange per serving: 2 STARCH/BREAD EXCHANGES; CAL: 155; CHO: 3mg; CAR: 4g; SOD: 74mg; FAT: 3g;

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 199g (7.0 oz)
Amount per Serving
Calories 20124% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 34mg 1%
Total Carbohydrate 11g 11%
Dietary Fiber 3g 12%
Sugars g
Protein 12g
Vitamin A 4% Vitamin C 10%
Calcium 5% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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