Quinoa With Vegetables
|Nonfat chicken broth/Vegetable broth / water||2 Cup (32 tbs)|
|Cayenne pepper||1 Pinch|
|Quinoa||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Chopped canned plum tomatoes||1⁄2 Cup (8 tbs) (Fresh Or Low Sodium)|
|Chopped scallions||1⁄2 Cup (8 tbs)|
|Chopped green bell pepper||1⁄2 Cup (8 tbs)|
|Chopped parsley||3 Tablespoon|
|Chopped mushrooms||1⁄2 Cup (8 tbs)|
Heat 1/4 cup of the broth or water in a heavy saucepan over medium heat.
Add garlic and scallions.
Cook and stir for 5 minutes.
Add more liquid during this process if necessary.
Add green pepper and mushrooms and saute for 5 more minutes.
Add the remaining 1 3/4 cups broth and bring to a boil.
Stir in cayenne, quinoa, and tomatoes.
Return to a boil.
Cover and simmer for 30 minutes or until the liquid has been absorbed.
Let sit for 5 minutes.
Add parsley and serve.
Serving size: Complete recipe
Calories 754 Calories from Fat 100
% Daily Value*
Total Fat 11 g17.2%
Saturated Fat 1.4 g6.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1056.5 mg44%
Total Carbohydrates 127 g42.2%
Dietary Fiber 17.5 g69.9%
Sugars 6.7 g
Protein 40 g79.2%
Vitamin A 110.2% Vitamin C 237.5%
Calcium 40.8% Iron 77.3%
*Based on a 2000 Calorie diet