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.
Yield
4 servingsPrep
10 minCook
20 minReady
30 minLow Cholesterol, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
quinoa
|
|
| 473 | ml |
vegetable stock
or chicken or beef |
|
| 15 | ml |
butter
|
|
| 1 | each |
onions
chopped |
|
| 2 | each |
garlic
cloves, chopped |
|
| 2.5 | ml |
lemon
zest, grated |
|
| 7.5 | ml |
thyme
dried |
*
|
| 3E+1 | ml |
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;
