Quinoa Pilaf Ww 4 Pts Recipes

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QUINOA PILAF (WW 4 PTS)( 5 PTS FOR WW+)



Quinoa Pilaf (Ww 4 Pts)( 5 Pts for WW+) image

Source: Anne Lindsay's New Light Cooking. Quinoa has a mild flavor making it a pleasant substitute for rice. It can be served with meats, stir frys or in salads. It's available in many supermarkets and in health food stores

Provided by Dreamer in Ontario

Categories     Low Protein

Time 37m

Yield 3 serving(s)

Number Of Ingredients 12

1 tablespoon olive oil
1/2 onion, chopped
1 stalk celery (including leaves)
2 carrots, finely chopped
1/2 cup quinoa
1 cup vegetable stock or 1 cup chicken broth
1 cup butternut squash, peeled and diced (optional)
1 bay leaf
fresh lemon rind, grated from1 lemon
1 tablespoon fresh lemon juice
1/2 cup frozen peas
salt and pepper, to taste

Steps:

  • Heat oil in nonstick pan and cook onion, celery and carrots for 10 minutes, stirring occasionally.
  • Rinse quinoa with cold water, drain well and add to pan.
  • Cook, stirring, for 1 minute.
  • Add water, bay leaf, lemon rind and juice.
  • Add squash, if using.
  • Bring to a boil, reduce heat to medium-low, cover then simmer for 15 to 20 minutes or until liquid is absorbed and quinoa is tender.
  • Discard bay leaf and stir in peas.
  • Season with salt and pepper.

Nutrition Facts : Calories 188.5, Fat 6.5, SaturatedFat 0.9, Sodium 67.5, Carbohydrate 27.6, Fiber 4.7, Sugar 4.2, Protein 5.9

QUINOA PILAF



Quinoa Pilaf image

Quinoa is a South American grain that is slowly making its way into the American menu. This grain imparts a lovely nutty flavor that is a welcome addition to the plate -- and its high fiber and protein content is good for you. Have begun using quinoa in place of rice for many sides including this one here. This recipe can easily be doubled for larger families or parties.

Provided by justcallmetoni

Categories     Grains

Time 30m

Yield 6 serving(s)

Number Of Ingredients 8

1 cup quinoa, rinsed
1/2 cup onion, finely diced
1/2 cup mushroom, diced
1 garlic clove, minced
2 teaspoons olive oil
1/2 cup canned baby peas
2 cups boiling water
salt and pepper

Steps:

  • Toast rinsed quinoa in medium saucepan for 5 minutes.
  • Remove from pan.
  • Add oil, onion, mushrooms and garlic to pan and cook until onions are soft, about 4 minutes.
  • Add boiling water, peas and toasted quinoa to pot.
  • Cover pot and simmer 15 minutes.
  • Stir before serving.
  • Note: edited on 5/30/05 to include covering pot in step 5.

Nutrition Facts : Calories 134.7, Fat 3.3, SaturatedFat 0.4, Sodium 5.3, Carbohydrate 21.5, Fiber 2.9, Sugar 1.4, Protein 5

QUINOA PILAF



Quinoa Pilaf image

Categories     Quinoa     Simmer     Boil

Yield serves 4

Number Of Ingredients 13

1 tablespoon extra-virgin olive oil
2 tablespoons finely diced shallot
1 fennel bulb, diced small
1 carrot, peeled and diced small
Sea salt
1 cup quinoa, rinsed
1/2 teaspoon turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cumin
1/4 teaspoon ground ginger
1/8 teaspoon ground cardamom
1 3/4 cups Magic Mineral Broth (page 54)
1/4 cup chopped fresh parsley or mint

Steps:

  • Heat the olive oil in a saucepan over medium heat, then add the shallot, fennel, carrot, and a pinch of salt and sauté for about 3 minutes, until the vegetables start to sweat. Stir in the quinoa, turmeric, cinnamon, cumin, ginger, and cardamom, then stir in the broth and 1/2 teaspoon of salt and bring to a boil. Lower the heat, cover, and simmer for about 20 minutes, until the liquid has been absorbed and the quinoa is tender.
  • Remove from the heat and fluff with a fork, then add the parsley and fluff again. Do a FASS check and add a spritz of lemon juice to amp up the flavor if needed.
  • rebecca's notes
  • Rinse, rinse, and rinse again! Quinoa is naturally coated with a bitter-tasting resin. To get rid of the resin, put the grain in a bowl of cool water, swish it around with your hand, then drain it in a fine-mesh sieve.
  • Quinoa is gluten free, which makes sense when you consider that botanically, it isn't a grain at all; it's more closely related to beets. It makes a great replacement for couscous in Orange Pistachio Couscous (page 145). It's also a great hot cereal; try it in place of oats in Best Oatmeal Ever (page 128).
  • storage
  • Store in an airtight container in the refrigerator for 3 days.
  • nutrition information
  • (per serving)
  • Calories: 270
  • Total Fat: 9.9g (1.3g saturated, 5.7g monounsaturated)
  • Carbohydrates: 39g
  • Protein: 8g
  • Fiber: 6g
  • Sodium: 180mg
  • WHO KNEW? Chemo and Carbs and Diabetes Risk
  • By now, most of us know that chemo can cause muscle loss. But it can also lead to diabetes if you're not careful. Less muscle mass is a double whammy: You burn less sugar than with normal muscle levels, and you also store less sugar, in the form of glycogen, in those muscles, meaning all that unused consumed sugar stays in your body (usually in the liver, blood, and kidneys), elevating overall blood sugar levels and forcing you to use more insulin.
  • Dr. Jeanne Wallace says that on top of that, "when you're given chemo, you're often given a steroid that really increases the glycemic response," creating the type of blood sugar spikes and insulin surges that can predispose people to diabetes. Wallace's suggestion? While you're in treatment, forget the USDA food pyramid. It suggests 6 to 11 servings of carbs per day. You want to eat fewer carbs, so shoot for half of that if not less. When you do eat carbs, avoid refined white flour and sugar and stick with whole grains, as their higher fiber content slows the release of their sugars into the body. This may have direct anticancer benefits too, as some studies have shown that lowering blood sugar levels in animals suppressed tumor growth.

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