Quinoa & Walnut Pilaf
Source: Revised Edition The New American Plate Meals(r) for a healthy weight & a healthy life Like brown rice, kasha or bulgur, quinoa (keen-wa) is tasty & loaded with dietary fiber & nutrients. Quinoa is available in most supermarkets or health food stores & offers an impressive nutritional profile. 1 c chopped yellow onion 1 med carrot, diced 1 tsp canola oil 1/2 c quinoa, rinsed 1 c reduced sodium vegetable broth 1/2 tsp ground cumin 1/2-1 tsp fine herbs 2 tbsp lightly toasted walnuts, finely chopped* Salt & freshly ground black pepper to taste 2 tbsp minced fresh parsley, garnish In med nonstick saucepan, sauté onion & carrot in oil 3 min or until onions are translucent. Add quinoa, broth, cumin & herbs. Bring to boil; then reduce heat & simmer over low heat, covered, until broth is absorbed, about 20 min. Stir in walnuts & season to taste with salt & pepper. Garnish with parsley. *To lightly toast walnuts, place in sm dry skillet over med heat. Stir constantly about 3 min until fragrant & lightly browned. 4 servings Per serving: 140 cal, 5g total fat, 1g sat fat, 21g carb, 5g protein, 3g fiber, 266mg sod Thanks Lil When we are grateful for the good we already have, we attract more good into our life. On the other hand, when we are ungrateful, we tend to shut ourselves off from the good we might otherwise experience. ~Sylvia --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
