Quinoa with Latin Flavors - 4 pts xp

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Quinoa with Latin Flavors - 4 pts

1 cup quinoa (see Note)

2 teaspoons canola oil

1 medium onion, chopped

1 4-ounce can chopped green chiles

2 cloves garlic, minced

1 14-ounce can reduced-sodium broth

1/4 cup pepitas, toasted (see Note)

3/4 cup coarsely chopped fresh cilantro

1/2 cup chopped scallions

2 tablespoons lime juice

1/4 teaspoon salt

 

1. Toast quinoa in a large dry skillet over medium

heat, stirring often, until it crackles and becomes

aromatic, 3 to 5 minutes. Transfer to a fine sieve and

rinse thoroughly.

2. Heat oil in a large saucepan over medium heat. Add

onion and cook, stirring often, until softened, 2 to 3

minutes. Add chiles and garlic; cook, stirring, for 30

seconds. Add the quinoa and broth; bring to a simmer.

Reduce heat to maintain a gentle simmer, cover and

cook until the quinoa is tender and most of the liquid

has been absorbed, 20 to 25 minutes.

3. Add pepitas, cilantro, scallions, lime juice and

salt to the quinoa; mix gently and fluff with a fork.

 

Makes 6 servings, 2/3 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 181 calories; 6 g

fat (1 g sat, 2 g mono); 1 mg cholesterol; 27 g

carbohydrate; 7 g protein; 3 g fiber; 196 mg sodium.

Nutrition bonus: Vitamin C (25% daily value),

Magnesium (23% dv), Iron (20% dv).

2 Carbohydrate Servings

Exchanges: 1.5 starch, 1 fat

 

TIP: Ingredient note: Quinoa, a delicately flavored

grain that was a staple in the ancient Incas' diet, is

available in most natural-foods stores and the

natural-foods sections of many supermarkets. Toasting

the grain before cooking enhances the flavor, and

rinsing removes any residue of saponin, quinoa's

natural, bitter protective coating. To toast nuts &

seeds on the stovetop: Toast in a small dry skillet

over medium-low heat, stirring constantly, until

fragrant and lightly browned, 3 to 5 minutes. Hulled

pumpkin seeds, also known as pepitas, are dusky green

and have a delicate nutty flavor. They can be found in

the health-food or bulk sections of many supermarkets.

 

Source: EatingWell, December 2005/January 2006

Formatted by Chupa Babi in MC: 06.26.07

 

Cilantro, lime and scallions lend a bright finish to

delicate quinoa. This is a versatile side dish.

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