If you enjoy rice or couscous, then you should try quinoa, which makes a wonderful alternative to these grains. And if you suffer from wheat allergies or gluten-intolerance, then quinoa makes a nice change from rice, potatoes and corn. Always rinse quinoa before using, to get rid of its bitter coating.
Cook Time: 23 minutes
Total Time: 23 minutes
Ingredients:
- 2 tsp olive oil
- 1 bunch scallions
- 1 large carrot, diced
- 1/2 large red pepper, diced
- 1 stalk celery, chopped
- 1 cup quinoa, thoroughly rinsed
- 2 cups fat-free, low-sodium chicken broth
Preparation:
Heat oil in a medium saucepan. Sauté vegetables for 5 minutes. Add rinsed quinoa and toast for 2-3 minutes. Add chicken broth, bring to a boil, cover and simmer for 15 minutes, or until all the water is absorbed and the quinoa is tender.
Serves 6
Per Serving: Calories 143, Calories from Fat 29, Total Fat 3.3g (sat 0.4g), Cholesterol 0mg, Sodium, 23.9mg, Carbohydrate 3.1g, Fiber 3.1g, Protein 4.6g
