HEART-HEALTHY RECIPE
Savoury Quinoa Pilaf
The recipe is reprinted with permission from: Enlightened Eater's™ Whole Foods Guide. Harvest the Power of Phyto Foods by Rosie Schwartz, 2003.
Makes 4-6 servings
This is a fiber-packed change of pace from rice pilafs. Quinoa's saponins together with its fiber make it a cholesterol-watcher's delight.
¾ cup (175 mL) quinoa
2 teaspoons (10 mL) extra virgin olive oil
½ cup (125 mL) chopped onions
2 cups (500 mL) sliced mushrooms (about ½ pound / 250 g)
2 ½ cups (625 mL) sodium-reduced vegetable chicken or broth
1 tablespoon (15 mL) fresh lemon juice
1 teaspoon (5 mL) lemon zest
¾ cup (175 mL) cooked green peas
(cooked fresh or thawed frozen)
2 tablespoons (25 mL) chopped fresh dill
Salt and freshly ground pepper, to taste
Rinse quinoa well and pat dry. In a large saucepan over medium heat, toast quinoa, stirring occasionally, for 5 to 8 minutes or until golden. Transfer quinoa to a bowl: set aside.
In the same saucepan, heat oil over medium heat; add onions and sauté until soft. Add mushrooms and cook 10 minutes more. Add quinoa and chicken or vegetable stock. Bring to a boil, reduce heat and cook, covered, until liquid has evaporated, about 15 minutes. Add lemon juice, lemon zest and peas. Stir until just heated through. Stir in dill, salt and pepper. Serve immediately.
Per serving nutritional information: Calories: 127, Protein: 5 grams, Fat: 3 grams, Saturated Fat: less than 1 gram, Carbohydrate: 21 grams, Dietary Fiber: 3 grams
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