Quinoa Pilaf with Peas & Almonds - 7 pts, 13g carbs, 4g fiber

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Quinoa Pilaf with Peas & Almonds - 7 pts, 13g carbs, 4g fiber

 

Recipe By :Vegetarian Express by Nava Atlas & Lillian Kayte

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarbs Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups raw quinoa

3 scallions -- white & green parts, thinly sliced (3 to 4)

2 teaspoons salt-free herb & spice seasoning blend

1 1/2 cups frozen green peas -- thawed

2 tablespoons butter -- or soy margarine

salt -- to taste

1/3 cup slivered almonds -- or sliced , toasted if desired

 

Bring 3 cups of water to a boil in a large, heavy saucepan. Rinse the quinoa

well in a fine sieve. Stir the quinoa into the boiling water along with the

scallions and seasoning blend. Cover and cook at a gentle but steady simmer

until all the water has been absorbed, about 15 minutes. Stir in the peas and

butter, then season to taste with salt. Transfer the pilaf to a serving bowl and

scatter the almonds over the top.

 

Makes 6 (1/2 cup) Servings

 

Per Serving: 322 Cal; 12 g Total Fat; 13 g Carb; 13 mg Cholesterol; 8 mg Sodium;

11 g Protein

Exchanges: 1 Bread/Starch; 2 Fat

 

*About Quinoa

Probably the most nutritious grain available, quinoa is considered a complete

protein as it supplies all eight essential amino acids as well as other

essential nutrients. Quinoa is also lower in carbohydrates than most other

grains.

 

The small bead-like grains cook in half the time of regular rice. The grains

expand to 4 times their original volume when cooked. Use quinoa as a more

nutritious alternative to rice or couscous or add to soups, side dishes, main

dishes, casseroles or anywhere else you'd use grains like rice or couscous.

 

You can easily find quinoa in most any healthfood store and most supermarkets.

 

Description:

" 7 pts "

Source:

" Marilyn Helton's Diabetic Friendly, Vegetarian Thanksgiving feast @ Fabulous

Foods. "

S(Formatted by Chupa Babi):

" 01.24.08 "

Copyright:

" 2005 "

Yield:

" 3 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 273 Calories; 11g Fat (34.2% calories

from fat); 9g Protein; 37g Carbohydrate; 5g Dietary Fiber; 10mg Cholesterol;

90mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fat.

 

 

Nutr. Assoc. : 4673 0 0 0 0 0 0

 

 

 

 

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