Quinoa Pilafdiabetic, main dish, nuts/grains, vegetarian 1 cup quinoa; * 2 cup chicken broth 1 tablespoon betty's butter 1 large onion; chopped 2 centiliter garlic; chopped 1/2 teaspoon lemon zest; grated 1/2 tablespoon dried leaf thyme 2 tablespoon flat-leaf parsley 1 salt and pepper to taste *Pronounced Keen-wa, quinoa is a mild-flavored grain that was eaten by the Incas. It is now grown in Colorado and New Mexico and is available in natural food stores...it is a very high as complete protein. Rinse quinoa in a strainer and remove any debris. Place in a large non-stick saucepan and toast, until it darkens slightly. Add broth. Bring to a boil, cover, reduce heat and simmer about 20 minutes until tender. In another skillet, heat butter; add onion and garlic and cook tender, about 3 minutes. Stir in quinoa, lemon zest, thyme parsley, salt and pepper to taste. Food Exchange per serving: 2 STARCH/BREAD EXCHANGES; CAL: 155; CHO: 3mg; CAR: 4g; SOD: 74mg; FAT: 3g; Source: Light and Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master |
