Fwd: Food for Life Weekly Recipe: Quinoa Pilaf

[Guest guest]

HI There,

 

It just so happens that this week's Cancer Project Recipe of the Week features

Quinoa Pilaf!!

 

I hope this works.

 

Tracy

 

Tracy Childs

Food For Life Cooking Instructor

San Diego County

The Cancer Project

http://www.cancerproject.org

and

Co-Director and Events Manager

Veg Appeal, LLC

http://www.veg-appeal.com

Promoting health and vitality by empowering people to make healthy food and

lifestyle choices.

 

tracychilds

 

The Cancer Project promotes cancer prevention and survival through a better

understanding of cancer causes, particularly the link between nutrition and

cancer. Through research, education, and advocacy, we are saving lives.

 

 

 

 

 

> The Cancer Project <recipes

> January 4, 2010 1:00:52 PM PST

> tracychilds

> Food for Life Weekly Recipe: Quinoa Pilaf

> The Cancer Project <recipes

>

>

> January 4, 2010

>

>

>

> Quinoa Pilaf

Join the Friends of Food for Life program—a new, monthly giving club to

support our unique lifesaving class series.

> Learn more >

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> THE KICKSTART

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> The Cancer Survivor’s Guide: Foods that Help You Fight Back! is available on

our Web site. Learn more >

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> Nutrition and Cooking Classes

> The Cancer Project's free Food for Life Nutrition and Cooking Classes for

Cancer Prevention and Survival are presented nationwide. For more information

and upcoming classes in your area

>

> Please feel free to tailor Cancer Project recipes to suit your individual

dietary needs. For answers to questions about specific ingredients and the

nutritional implications for cancer prevention and survival

>

> View The Cancer Project Recipe of the Week Archive.

>

>

>

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>

> Dear Ms. Childs,

>

> Quinoa is a pseudocereal high in protein, fiber, and is gluten-free, making it

an excellent nutritional grain to add variety to your diet.

>

>

> Directions

>

> Makes 8 servings

>

> 1 yellow or red onion, chopped

> 1/2 cup chopped celery

> 1/2 cup chopped carrot

> 1 tablespoon minced garlic

> 2 teaspoons ground cumin

> 1 teaspoon dried oregano

> 2 cups quinoa, washed and dried

> 3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or

unsalted broth)

> 1/4 cup minced fresh cilantro or parsley (optional)

>

> Sauté onion, celery, carrot, and garlic until they start to caramelize or turn

brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 more

minutes to allow spices and quinoa to toast. Add boiling salted water or

vegetable broth. Cover and cook about 20 minutes or until all the liquid has

completely absorbed and the quinoa has “bloomed.” Do not stir during cooking and

make sure the lid is tight to prevent moisture from escaping. Remove from heat

and allow quinoa to sit for 5 to 10 minutes. Add cilantro or parsley, if using.

Fluff with a fork and serve.

>

> Allow leftovers to cool and refrigerate for up to 3 days.

>

> Tip: For a variation, omit cumin and oregano and add 1 teaspoon dried thyme,

rosemary, and/or sage.

>

> Nutrition Information

>

> Per serving (1/8 of recipe):

>

> 172 Calories

> 2.6 g Fat

> 0.3 g Saturated Fat

> 13.8% Calories from Fat

> 0 mg Cholesterol

>

> 6 g Protein

> 32 g Carbohydrate

> 3.6 g Sugar

> 3.1 g Fiber

>

> 318 mg Sodium

> 45 mg Calcium

> 4.4 mg Iron

> 1.7 mg Vitamin C

> 647 mcg Beta-Carotene

> 0.8 mg Vitamin E

>

>

>

> This recipe is from the NEW BOOK

>

> The Cancer Survivor’s Guide: Foods that Help You Fight Back!

>

>

>

> Please feel free to tailor Cancer Project recipes to suit your individual

dietary needs. For answers to questions about specific ingredients and the

nutritional implications for cancer prevention and survival

>

>

>

> View The Cancer Project Recipe of the Week Archive.

>

>

> Resources | Protective Foods

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>

>

> Advancing cancer prevention and survival

> through nutrition education and research.

>

> Copyright 2008. All rights reserved.

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