Ingredients: |
Ingredients: 1 cup quinoa, (see Note)
2 teaspoons canola oil
1 medium onion, chopped
1 4-ounce can chopped green chiles
2 cloves garlic, minced
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1/4 cup pepitas, toasted
3/4 cup coarsely chopped fresh cilantro
1/2 cup chopped scallions
2 tablespoons lime juice
1/4 teaspoon salt
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Directions: |
Directions:Servings: 6 servings, 2/3 cup each
Prep: 30 mins
Total: 45 mins
NUTRITION FACTS
Calories 181, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 1 mg, Sodium 196 mg, Carbohydrate 27 g, Fiber 3 g, Protein 7 g, Potassium 379 mg. Daily Values: Vitamin C 25%, Iron 20%. Exchanges: Starch 1.5,Fat 1.
1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.
TIPS:
Quinoa - . Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating.
To toast nuts & seeds on the stove-top - Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes. |
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