Toasted Quinoa With Chiles and Corn - 4 pts

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* Exported from MasterCook *

 

Toasted Quinoa With Chiles and Corn - 4 pts

 

Recipe By :Health, OCTOBER 2007

Serving Size : 4 Preparation Time :0:00

Categories : LowFat (Less than 20%) Quick

Spicy Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

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

1 cup uncooked quinoa

1 teaspoon ground cumin

1/2 teaspoon salt

1 teaspoon unsweetened cocoa

1 can fat-free reduced-sodium broth -- (14-ounce)

1 cup canned no salt-added whole-kernel corn -- drained

1/3 cup jalapeño peppers -- chopped

1/4 cup thinly sliced scallions

2 tablespoons lime juice

 

1. Add the quinoa to a 2-quart saucepan with a tight-fitting lid, and place the

pan over high heat. Swirl the quinoa in the pan to toast it evenly. When the

grains are fragrant and crackle, remove from heat. Add cumin, salt, and cocoa,

then slowly add the broth (be careful; it might boil over). Put the pan over

high heat, then bring to a boil. Reduce heat to low, and cook, covered, for 15

minutes or until liquid is absorbed.

 

2. Stir in the corn and jalapeño peppers; cover and cook for 2 more minutes.

Stir in scallions and lime juice. Serve warm.

 

Yield: Makes 4 servings (serving size: about 1 cup)

Prep: 8 minutes; Cook: 23 minutes.

 

CALORIES 218 ; FAT 4g (sat 1g,mono 1g,poly 2g); PROTEIN 9g; CHOLESTEROL 0.0mg;

CALCIUM 42mg; SODIUM 313mg; FIBER 4g; IRON 5mg; CARBOHYDRATE 40g

 

Description:

" 4 pts "

S(Formatted by Chupa Babi):

" 01.24.08 "

Yield:

" 4 cups "

Start to Finish Time:

" 0:31 "

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

 

Per Serving (excluding unknown items): 225 Calories; 3g Fat (11.4% calories from

fat); 11g Protein; 42g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 443mg

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

1/2 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 4673 0 0 0 4032 4011 0 1337 0

 

 

 

 

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