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Creamy Quinoa Primavera |
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Serves: 6 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 15 min Cook 20 min Quinoa ("keen-wa") was once a staple food of the Incan civilization in Peru. It is a small grain with a soft crunch and can be used in any recipe calling for rice. Be sure to rinse I well before using to remove the bitter-tasting, naturally occurring saponin (nature's insect repellent) that forms on the outside of the kernel. 1 1/2 cups uncooked quinoa 3 cups fat-free vegetable or chicken broth 2 ounces reduced-fat cream cheese 1 tablespoon chopped fresh basil or 1 teaspoon dried basil leaves 2 teaspoons margarine 2 cloves garlic, finely chopped 5 cups thinly sliced or bite-size pieces assorted vegetables (asparagus, bell pepper, vroccoli, carrots, zucchini) 2 tablespoons shredded Romano cheese Download Cook'n to get nutional information for this recipe
1. Rinse quinoa thoroughly; drain. Heat quinoa and broth to boiling in 2-quart saucepan; reduce heat to low. Cover and simmer 10 to 15 minutes or until all broth is absorbed. Stir in cream cheese and basil. 2. Melt margarine in 10-inch nonstick skillet over medium-high heat. Cook garlic in margarine about 30 seconds, stirring frequently, until golden. Stir in vegetables. Cook about 2 minutes, stirring frequently, until vegetables are crisp-tender. Toss vegetables and quinoa mixture. Sprinkle with Romano cheese. NUTRITION INFORMATION 1 Serving Calories 235 (Calories from Fat 65) Fat 7g (Saturated 2g) Cholesterol 10mg Sodium 630mg Carbohydrate 36g (Dietary Fiber 5g) Protein 12g %DAILY VALUE: Vitamin A 48%; Vitamin C 22%; Calcium 8%; Iron 26% DIET EXCHANGES: 2 Starch, 1 Vegetable, 1 Fat From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. Creamy Quinoa Primavera is from the Cook'n Low Fat collection. Click here to get this CD or download the recipes right now! Sign up for our free monthly newsletter, with recipes, cooking tips and more! Enjoy more recipes like this! Easy Mac'n Cheese Roasted Red Pepper Mostaccioli Portabella Gemelli Mediterranean Couscous Vegetable Manicotti Mushroom & Mozzarella Risotto Steamed Chinese Vegetables With Brown Rice Indian Lentils & Rice Polenta Squares With Tomato-Basil Sauce Creamy Quinoa Primavera Mushroom-Curry Bulgur Cheesy Soy Burgers Layered Enchilada Bake Vegetarian Shepherd's Pie Mexican Black Beans With Cilantro-Chili Sour Cream Greek Salad Toss Quick Veggie Pizza Pesto-Pepper Pizza Three-Pepper Stir-Fry Provolone Eggplant with Chunky Tomato Vinaigrette Smashed Potato Soup LOW-FAT COOKING 101: SIMPLE STEAMING METHODS GRAIN'S GOODNESS SUPER SOY BEANS HAVE BENEFITS LOW-FAT COOKING 101: CREAMY SOUPS WITHOUT CREAM |
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