Spring Vegetables and Quinoa
Makes 4 servings
Prep time: 20 minutes
Total time: 50 minutes
1 ½ cups water
¾ cup quinoa, rinsed
¼ teaspoon salt
1 tablespoon canola oil
1 red onion, cut into wedges
8 ounces snow peas, trimmed
2 cloves garlic, minced
¼ cup fat-free, low-sodium vegetable broth
2 tablespoons apricot all-fruit spread
1 tablespoon balsamic vinegar
1 bunch red Swiss chard (about 1 pound), cut crosswise into ½-inch strips
In a medium saucepan, bring the water to a boil over high heat. Stir in the quinoa and salt and return to a boil. Reduce the heat to low, cover, and simmer for 20 minutes, or until all of the water is absorbed and the quinoa is tender.
Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the onion and cook, stirring, for 3 minutes, or until tender. Stir in the snow peas and garlic and cook for 2 minutes. Add the broth, apricot spread, and vinegar and stir for 1 minute to deglaze the pan. Add half of the chard, cover, and cook for 3 minutes. Add the remaining chard, cover, and cook for 2 minutes, stirring, or until the chard is wilted.
Serve the vegetable mixture in individual bowls, each topped with one quarter of the quinoa.
Nutrition facts (per serving): calories 231, fat 6 g (saturated fat 1 g), cholesterol 0 mg, protein 9 g, carbohydrates 38 g, sodium 424 mg
Reprinted from The Diabetes DTOUR Diet Cookbook by Barbara Quinn, MS, RD, CDE, and the Editors of Prevention. © 2009 by Rodale Inc. Permission granted by Rodale, Inc.