Quinoa with Latin Flavors - 4 pts, 25g carbs, 2g fiber

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Quinoa with Latin Flavors - 4 pts, 25g carbs, 2g fiber

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarbs Spicy

Vegan WW

 

Amount Measure Ingredient -- Preparation Method

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

1 cup quinoa -- (see Note)

2 teaspoons canola oil

1 medium onion -- chopped

1 can chopped green chiles -- (4 ounce)

2 cloves garlic -- minced

1 can reduced-sodium vegetable broth -- (14 ounce)

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

 

 

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.

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.

Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently

and fluff with a fork.

 

Yield: 6 servings

 

Calories: 179 kcal; Carbohydrates: 25 g; Dietary Fiber: 2 g; Fat: 6 g; Protein:

6 g;Sugars: 2 g

 

Description:

" 4 pts "

Source:

" EatingWell Magazine "

S(Formatted by Chupa Babi):

" 01.24.08 "

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

 

Per Serving (excluding unknown items): 180 Calories; 6g Fat (30.8% calories from

fat); 8g Protein; 25g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 204mg

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

1 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 5184 0 0 0 0 0

 

 

 

 

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