Quinoa with Latin Flavors provided by EatingWell.com

Quinoa with Latin Flavors

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Prep Time: 30 min	Serves: 6
Cook Time: 45 min	Level: Easy

 

Diabetes, Weight Loss, Heart Health, Low-Sodium

Description:

Cilantro, lime and scallions lend a bright finish to delicate quinoa. This versatile side pairs well with seafood, poultry or pork.

 

Ingredients:

• 1 cup quinoa, (see Note)
• 2 teaspoons canola oil 
   Substitute
• 1 medium onion, chopped
• 1 4-ounce can chopped green chiles
• 2 cloves garlic, minced
• 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
   Recipes
• 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

 

See an Asian Pot Roast Recipe

 

 

Preparation:

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.

 

Tips:

Notes: 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.

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.

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.

Recipe Nutrition Facts: Per serving
Calories	170 cal
Calories From Protein	-
Calories From Carbs	-
Calories From Fat	-
Carbohydrates	23 g
Dietary Fiber	3 g
Fat	6 g
Saturated Fat	1 g
Monosaturated Fat	-
Polysaturated Fat	-
Protein	7 g
Potassium	355 mg
Sodium	330 mg
Iron	-
Cholesterol	- mg
Folic Acid	-

Nutritional Bonus: Per serving

Magnesium (23% daily value), Vitamin C (20% dv), folate (19% dv)