Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish. Even better looking are the nutritional details, with 0 trans fat and cholesterol.
Calories 140, Fat 4g, Sodium 160mg, Carbs 22g, Fiber 3g, Sugar 3g, Protein 3g
Italian Broccoli and Quinoa Pilaf
Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish.
1 tablespoon olive oil
1/4 cup finely chopped onion
2 cloves garlic, finely chopped
1 cup uncooked quinoa, well rinsed, drained
1/4 cup julienne-cut sun-dried tomatoes (not oil-packed)
1/2 teaspoon dried oregano leaves
1/4 teaspoon salt
2 cups water
2 cups frozen broccoli florets
Shredded fresh Parmesan cheese, if desired
In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 2 minutes or until onion is crisp-tender, stirring occasionally.
Add quinoa, sun-dried tomatoes, oregano, salt and water. Heat to boiling. Cover; reduce heat. Simmer 8 minutes. Uncover; stir in broccoli. Cover; cook 7 to 8 minutes longer or until broccoli and quinoa are tender.
To serve, sprinkle with Parmesan cheese.
Qunioa, an ancient grain is indeed a whole grain. Eating at least 3 servings of whole grain daily may help reduce blood cholesterol.
Calories 140, Fat 4 grams, Saturated Fat 1.5 grams, Trans Fat 0 grams, Cholesterol 0 milligrams, Sodium 160 milligrams, Carbs 22 grams, Fiber 3 grams, Sugar 3 grams, Protein 3 grams