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Recipes February 8, 2017

Quinoa Pilaf with Lemon & Herbs

This colorful whole-grain pilaf is an excellent accompaniment to fish and chicken. If you have any pilaf leftover, toss in cherry tomatoes, scallions and whatever salad fixings you have on hand, moisten with lemon juice and olive oil, and you have a delicious quinoa salad.

Heat 2 tsp olive or vegetable oil in a medium saucepan over medium heat. Add 1 chopped small onion and 2/3 cup shredded carrot; cook, stirring often, until softened, 2 to 3 minutes. Add 2/3 cup rinsed and drained quinoa; cook, stirring, until aromatic, 1 to 2 minutes. Add 1 1/3 cups reduced-sodium chicken (or vegetable) broth; bring to a simmer. Reduce heat to low, cover and simmer until quinoa is tender and most of the liquid has been absorbed, 12 to 15 minutes. Remove from heat. Add 1/4 cup chopped fresh parsley (or dill), 2 tsp grated fresh lemon zest, 1/4 tsp salt and pepper to taste; fluff with a fork.

Yield: 3 cups total; 4 (3/4-cup) servings.

Per serving: Cal 150, Fat 4 g (Sat 0.5 g, F:S 8), Carb 22 g, Total sugars 2 g (Added 0 g), Fiber 3 g, Protein 5 g, Sodium 180 mg, Potassium 222 mg, Calcium 29 mg, Vitamin D 0 mcg, Iron 2 mg.

Recipe abbreviations:

Note: Cal = calories, Sat = saturated fat, F:S = total fat to saturated fat ratio, carb = carbohydrate, g = grams, mg = milligrams, mcg = micrograms, Tbsp = tablespoons, tsp = teaspoons

Ingredients

  • 2 tsp olive or vegetable oil
  • 1 chopped small onion
  • 2/3 cup shredded carrot;
  • 2/3 cup rinsed and drained quinoa
  • 1 1/3 cup reduced-sodium chicken (or vegetable) broth
  • 1/4 cup chopped fresh parsley (or dill)
  • 2 tsp grated fresh lemon zest
  • 1/4 tsp salt and pepper to taste

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