Quinoa With Toasted Pine Nuts

Quinoa, an ancient grain, has the nutritional composition like that of common cereals. Quinoa seeds contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron. Quinoa is considered a superfood.  The protein content is very high, but not as high as most beans and legumes. Nutritional evaluations of quinoa indicate that it is a source of complete protein.  Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant.   Quinoa is gluten-free and considered easy to digest.  Use it as the basis of an entrée for a meatless dinner, as an element of a salad, or as a side dish.

Quinoa With Toasted Pine Nuts

-Cooking Light Magazine

1. Rinse and drain 1 cup uncooked quinoa.  Heat a large saucepan over medium-high heat.  Add 2 teaspoons extra-virgin olive oil to pan, swirl to coat.  Add 2 tablespoons finely chopped shallots; sauté 1 minute or until tender. Add 1 tablespoons minced garlic; cook 1 minute stirring constantly.  Add quinoa; cook 2 minutes, stirring frequently.  Add 1 ¼ cups unsalted chicken stock (such as Swanson) and ¼ teaspoon kosher salt; bring to a boil.  Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.

2. While quinoa cooks, heat a large nonstick skillet over medium heat.  Add ¼ cup pine nuts to pan; cook 3 minutes or until browned, stirring frequently.  Combine quinoa mixture, pine nuts, 1 tablespoon extra-virgin olive oil, ¼ cup fresh chopped parsley, 2 tablespoons chopped fresh chives, and ¼  teaspoon freshly ground black pepper; toss.

-Serves 6 (serving size about ½ cup)

-Calories 187, Fat 9.4 g (sat 1g)

-Sodium 111mg.


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