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Saturday, January 29, 2011

Quinoa Pilaf

Quinoa Pilaf
Makes 8 servings

1 yellow or red onion, chopped
1/2 c chopped celery
1/2 c chopped carrot
1 T minced garlic
2 tsp ground cumin
1 tsp dried oregano
2 c quinoa, washed and dried
3 c boiling water or vegetable broth
1/4 c minced fresh cilantro or parsley (optional)

Saute onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has "bloomed". Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to10 minutes. Add cilantro or parsley, if using. Fluff with fork and serve.

Allow leftovers to cool and refrigerate for up to 3 days.

Tip: For a variation, omit cumin and oregano and add 1 tsp dried thyme, rosemary, and/or sage.

Farmhouse Salad


Farmhouse Salad

Makes 2 servings
2 tomatoes
1 seedless cucumber
1 yellow, orange, or red bell pepper
4 green onions, chopped
2 tablespoons chopped fresh basil
1 tablespoon capers
1/2 cup fat-free Italian salad dressing
3 cups French bread chunks 
Cut tomatoes, cucumber, and bell pepper into bite-size pieces. Place in large bowl. Stir in green onions, basil, capers, and salad dressing and toss gently. Add bread chunks and mix again.
Per serving (1/2 of recipe)
  • Calories: 227
  • Fat: 2.4 g
  • Saturated Fat: 0.6 g
  • Calories from Fat: 9.5%
  • Cholesterol: 0 mg
  • Protein: 7.5 g
  • Carbohydrates: 46.8 g
  • Sugar: 13.2 g
  • Fiber: 5.6 g
  • Sodium: 973 mg
  • Calcium: 98 mg
  • Iron: 2.8 mg
  • Vitamin C: 131.6 mg
  • Beta Carotene: 852 mcg
  • Vitamin E: 1.2 mg
Source: Mary McDougall of the McDougall Program www.drmcdougall.com