Monday, January 6, 2014

Quinoa and Vegetable Pilaf

Quinoa and Vegetable Pilaf


Ingredients:
1 3/4 cups reduced sodium chicken broth (or vegetable broth for a vegan version)
1 cup quinoa, rinsed and drained two or three times
3 Tbsp olive oil
2 tsp minced garlic
1 cup diced orange bell pepper
1 cup diced red bell pepper
1 cup chopped asparagus
1 cup diced zucchini
1/2 tsp salt, plus more to taste
1/2 tsp pepper, plus more to taste
1 Tbsp lemon juice, plus more to taste
1/2 cup crumbled feta 
1 Tbsp chopped fresh flat-leaf parsley

1. In a saucepan, bring broth to a boil. Add quinoa, cover, and reduce heat to a simmer. Cook until quinoa is tender, about 15 minutes. Remove from heat and fluff with a fork.
2. While quinoa cooks, heat oil in a large skillet over medium heat. Add garlic, bell peppers, asparagus, and zucchini. Season with salt and pepper and cook until tender, 7 to 10 minutes. Add cooked quinoa, lemon juice and feta. Add additional lemon juice, salt and pepper to taste. Soon into a serving dish and top with fresh parsley. 
Per serving: 330 cal, 35g carbs, 11g protein, 17g fat, 15mg chol,710mg sodium, 5g fiber

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