Peppy Quinoa
Courtesy of Recipes for Healthy Kids Cookbook for Homes
Servings: 6
Prep Time: 15 Min. Cook Time: 1 Hr. 5 Min. What you need:
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+ 1/8 c. pepitas/pumpkin seeds
+ 1 1/4 c. quinoa, dry + 1 Tbsp. low-sodium chicken base + 1/2 c. fresh onion, peeled, diced + 1/2 c. canned diced green chilies + 2 1/4 tsp. fresh garlic, minced + 1/2 c. fresh cilantro, chopped + 1/2 c. fresh green onions, diced + 2-4 Tbsp. fresh lime juice (optional) What to do:
1. Preheat oven to 350°F.
2. Toast pepitas in oven for 10 minutes or until light brown and aromatic. Set aside. 3. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa, 2 1/2 cups water, and chicken base in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of quinoa, water, and chicken base. 4. Mix quinoa, onions, green chilies, and garlic in an 8 x 8-in. nonstick baking pan sprayed with nonstick cooking spray. Cover pan and bake at 350°F for 40 minutes. 5. Toss in cilantro, green onions, pepitas, and optional lime juice to taste. Serve hot. For more recipes or information, please visit teamnutrition.usa.gov Nutritional information:
Calories: 174; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 1mg; Total Carbs: 29g; Fiber: 3g; Protein: 6g; Sodium: 93mg;
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