Toasted Quinoa Pilaf - 21g Carbs, 2g Fiber
From The Sonoma Diet
If you’ve never heard of quinoa, you’re missing out! This "supergrain"
is full of zinc and iron and has as much quality protein as milk!
Add a bay leaf and some thyme, and you’ve got one savory treat.
Prep: 20 minutes
Cook: 20 minutes
Makes: 12 servings
2 Tbsp finely chopped shallots or onion
6 cloves garlic, minced (1 Tbsp minced)
1 Tbsp extra-virgin olive oil
2 cups quinoa,* or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1/2 tsp chopped fresh thyme or 1/2 tsp dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper
1. In a large saucepan cook shallots and garlic in hot oil over
medium heat until tender. Carefully stir in quinoa or barley.
Cook and stir about 5 minutes or until quinoa or barley is golden
brown. Carefully stir in broth, thyme, and bay leaf. Bring to boil;
reduce heat. Cover and simmer about 20 minutes or until quinoa is
tender and fluffy (cook barley about 10 minutes or until tender)
and liquid is absorbed.
2. Discard bay leaf. Gently stir in roasted peppers. Season to
taste with kosher salt and black pepper.
Nutrition Facts per serving:
125 Calories, 3g Total Fat (0g Sat. Fat), 0mg Cholesterol,
169mg Sodium, 21g Carbs, 2g Fiber, 4 g Protein
*Note:
Look for quinoa at a health food store or in the grains section
of a large supermarket.