Quinoa Pilaf
Yield: 4 nice folks
1 c Quinoa;* 1/2 ts Lemon zest; grated
2 c Chicken broth; 1/2 tb Dried leaf thyme;
1 tb Bettys Butter; 2 tb Flat-leaf parsley;
1 lg Onion; chopped Salt and pepper to taste;
2 cl Garlic; chopped
*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 OBrion and her Meal Master
441 c Quinoa;* 1/2 ts Lemon zest; grated
2 c Chicken broth; 1/2 tb Dried leaf thyme;
1 tb Bettys Butter; 2 tb Flat-leaf parsley;
1 lg Onion; chopped Salt and pepper to taste;
2 cl Garlic; chopped
*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 OBrion and her Meal Master
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