by Paula | April 25, 2013 1:19 am
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)
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