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Mediterranean Quinoa Salad

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Mediterranean Quinoa Salad
  • Prep Time 30 min
  • Total Time 1 hr 50 min
  • Servings 4
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Betty Crocker's Diabetes Cookbook shares a recipe! Savor a cool, low-fat salad that's a colorful medley of global flavors.

Ingredients

1
cup uncooked quinoa
2
cups roasted garlic-seasoned chicken broth (from two 14-oz cans)
1/2
cup chopped drained roasted red bell peppers (from 7-oz jar)
1/2
cup cubed provolone cheese
1/4
cup chopped kalamata olives
2
tablespoons chopped fresh basil leaves
2
tablespoons fat-free Italian dressing

Directions

  • 1 Rinse quinoa under cold water 1 minute; drain.
  • 2 In 2-quart saucepan, heat quinoa and broth to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender; drain. Cool completely, about 45 minutes.
  • 3 In large serving bowl, toss quinoa and remaining ingredients. Serve immediately, or refrigerate 1 to 2 hours before serving.
Tips  

Quinoa is a popular grain in South American cuisine and is gaining popularity in the states. Its nutrition profile is impressive because it is a complete protein.

Cooking grains in chicken broth or vegetable broth adds to the overall flavor of the dish. You can also cook the quinoa in 2 cups water with 1/2 teaspoon salt.

Serve a scoop of this savory salad on a lettuce leaf. Add a slice of crusty French bread and 3/4 cup of fresh raspberries for dessert to raise the Carbohydrate Choices to 3 1/2.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
80
)
Daily Value
Total Fat
9g
13%
(
Saturated Fat
3 1/2g
17%
,
Trans Fat
0g
)
Cholesterol
10mg
4%
Sodium
820mg
34%
Potassium
490mg
14%
Total Carbohydrate
33g
11%
(
Dietary Fiber
3g
13%
,
Sugars
5g
)
Protein
12g
Daily Value*:
Vitamin A
30%
30%
Vitamin C
70%
70%
Calcium
15%
15%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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