by Deb Price
This recipe was in the Eating Well Magazine
6 servings, about 3/4 cup each
Active Time: 20 minutes
1 14-ounce can reduced-sodium chicken broth or vegetable broth
1 cup quinoa (see Tips), rinsed if necessary
2 tablespoons walnut, canola, olive oil
1 tablespoon fruity vinegar, such as pear, raspberry or pomegranate
1/4 cup snipped fresh chives
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 ripe but firm pears, diced
1/2 cup coarsely chopped walnuts or pecans, toasted (see Tips)
1. Bring broth to a boil in a large saucepan. Stir in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes.
2. Meanwhile, whisk oil, vinegar, chives, salt and pepper in a large bowl. Add pears and toss to coat.
3. Drain any excess liquid from the cooked quinoa, if necessary. Add the quinoa to the pear mixture; toss to combine. Transfer to the refrigerator to cool for about 15 minutes or serve warm. Serve topped with nuts.
Although quinoa—a grain that was a staple in the ancient Incas’ diet—was once only available in natural-foods stores, it’s now readily available at most large supermarkets and even warehouse stores. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Most quinoa is sold already rinsed. Check the label to see if you need to rinse before using.
To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 246 calories; 13 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 7 g protein; 4 g fiber; 253 mg sodium; 332 mg potassium.
Nutrition Bonus: Magnesium (20% daily value), Folate (18% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 fruit, 2 fat