| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables | Vegetarian | Vegetable | 4 | Servings |
INGREDIENTS
| 2 | c | Broth or water |
| 1 | Clove garlic, minced | |
| 1/2 | c | Chopped scallions |
| 1/2 | c | Chopped green bell pepper |
| 1/2 | c | Chopped mushrooms |
| 1 | pn | Cayenne pepper |
| 1 | c | Quinoa |
| 1/2 | c | Chopped fresh or low-sodium |
| canned plum tomatoes | ||
| 3 | T | Chopped parsley |
INSTRUCTIONS
Date: 23 Apr 96 21:16:04 EDT From: "Janice R. Springer" <75451.2725@CompuServe.COM> Andy Levy-Stevenson asked for recipes which use Quinoa. The following, which I have NOT tested, comes from "500 Fat-Free Recipes", by Sarah Schlesinger. Heat 1/4 cup of the broth or water in a heavy saucepan over medium heat. Add garlic and scallions. Cook and stir for 5 minutes. Add more liquid during this process if necessary. Add green pepper and mushrooms and saute for 5 more minutes. Add the remaining 1 3/4 cups broth and bring to a boil. Stir in cayenne, quinoa, and tomatoes. Return to a boil. Reduce heat. Cover and simmer for 30 minutes or until the liquid has been absorbed. Let sit for 5 minutes. Add parsley and serve. After typing in the recipe I read the nutritional analysis. It says there are 188 calories per serving, and 5 grams of fat. That works out to 45 calories from fat, or abou 25%. I don't see where that fat could come from other than the quinoa itself. Maybe there was supposed to be a decimal point in front of the 5. According to Mastercook, Quinoa has 13.7% CFF. FATFREE DIGEST V96 #113 From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 205
Calories From Fat: 31
Total Fat: 3.4g
Cholesterol: 0mg
Sodium: 1436.6mg
Potassium: 524.5mg
Carbohydrates: 33.1g
Fiber: 4.1g
Sugar: 1.9g
Protein: 11g