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Spring Vegetables and Quino
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| Serves: 4 Prep: 20 min Cook: 30 min Total: 50 min Ingredients | |
| 1 1/2 cups | water |
| 3/4 cup | quinoa, rinsed |
| 1/4 teaspoon | salt |
| 1 tablespoon | canola oil |
| 1 | red onion, cut into wedges |
| 8 ounces | snow peas, trimmed |
| 2 cloves | garlic, minced |
| 1/4 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 1/2" strips |
| Directions 1. 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. 2. Meanwhile, coat a large nonstick skillet with cooking spray and heat over mediumhigh 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. 3. Serve the vegetable mixture in individual bowls, each topped with onequarter of the quinoa. Nutritional Facts per serving CALORIES 230.7 CAL | |
| 5.8 G | FAT |
SATURATED FAT 0.6 G
CHOLESTEROL 0 MG
SODIUM 423.8 MG
CARBOHYDRATES 37.7 G
TOTAL SUGARS 9.3 G
DIETARY FIBER 6 G
PROTEIN 8.6 G
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