Skip to main content

Italian Broccoli and Quinoa Pilaf

(0 reviews)
Italian Broccoli and Quinoa Pilaf
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 6
  • Pinterest
    81
  • Fave
    0
  • Email
    0
  • Facebook
    0
  • Print
    0

  • Pinterest
    81
  • Fave
    0
  • Email
    0
  • Facebook
    0
  • Print
    0

Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish.

Ingredients

1
tablespoon olive oil
1/4
cup finely chopped onion
2
cloves garlic, finely chopped
1
cup uncooked quinoa, well rinsed, drained
1/4
cup julienne-cut sun-dried tomatoes (not oil-packed)
1/2
teaspoon dried oregano leaves
1/4
teaspoon salt
2
cups water
2
cups frozen broccoli florets
Shredded fresh Parmesan cheese, if desired

Directions

  • 1 In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 2 minutes or until onion is crisp-tender, stirring occasionally.
  • 2 Add quinoa, sun-dried tomatoes, oregano, salt and water. Heat to boiling. Cover; reduce heat. Simmer 8 minutes. Uncover; stir in broccoli. Cover; cook 7 to 8 minutes longer or until broccoli and quinoa are tender.
  • 3 To serve, sprinkle with Parmesan cheese.
Tips  

Qunioa, an ancient grain is indeed a whole grain. Eating at least 3 servings of whole grain daily may help reduce blood cholesterol.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
35
)
Daily Value
Total Fat
4g
6%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
160mg
7%
Potassium
320mg
9%
Total Carbohydrate
22g
7%
(
Dietary Fiber
3g
12%
,
Sugars
3g
)
Protein
5g
Daily Value*:
Vitamin A
0%
0%
Vitamin C
10%
10%
Calcium
2%
2%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
See More  
More To Explore
powered by ZergNet

Comments (0)

Add a Review

From Around the Web

powered by ZergNet