Vegetarian Low-Fat Quinoa With Vegetables (high fiber)

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Vegetarian Low-Fat Quinoa With Vegetables (high fiber)

 

1 c. uncooked quinoa

2 cs. water

2 tsps. olive oil

1 c. chopped onion

1 c. chopped red and/or green bell pepper

1 large clove garlic, minced

10 ozs. frozen mixed vegetables

1/4 tsp. salt or to taste

1/8 tsp. ground black pepper

1 tbsp. chopped cilantro

 

Rinse quinoa well in a strainer under running water and drain. Place the

quinoa and 2 cups water in a 2-quart saucepan; bring to a boil. Reduce heat

and simmer, stirring occasionally, until quinoa is translucent (about 10

minutes). Let stand 10 minutes. Drain, if necessary.

Meanwhile, heat oil over medium heat in a large skillet. Add onion and

peppers and cook, stirring often, until crisp tender (about 4 minutes). Add

garlic and cook, stirring, for 30 seconds. Add mixed vegetables, salt and

pepper; cook, stirring, until vegetables are tender-crisp, about 5 minutes.

Add cilantro and cooked quinoa; heat through.

Makes 6 servings.

Calories...167...Fat...3 g...Protein...8 g...Carbs...30...Sodium...121

mg...Fiber...5 g.