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Hearty Quinoa with Sautéed Apples and Almonds

Hearty Quinoa with Sautéed Apples and Almonds

Besides providing fiber, quinoa packs more protein than any other grain. Almost one-fifth of your daily fiber needs are met in one serving of this side. Use a little curry powder in place of the cinnamon, if desired, for more complex flavor. Prepare this simple dish to serve with a roast chicken or pork tenderloin.

Cooking Light OCTOBER 2007

  • Yield: 4 servings (serving size: 1 cup)

Ingredients

  • 1 cup uncooked quinoa
  • 2 teaspoons olive oil, divided
  • 3/4 cup chopped onion
  • 3/4 cup finely diced carrot (about 2)
  • 1 garlic clove, minced
  • 2 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1 1/2 cups finely diced unpeeled Granny Smith apple (about 1)
  • 3 tablespoons slivered almonds, toasted
  • 1/8 teaspoon freshly ground black pepper

Preparation

Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.

Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan; sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and cinnamon; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Fluff with a fork; keep warm.

Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan; sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa, tossing to combine. Serve warm.

Nutritional Information

Amount per serving
  • Calories: 258
  • Calories from fat: 26%
  • Fat: 7.4g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 1.9g
  • Protein: 7.4g
  • Carbohydrate: 42.4g
  • Fiber: 5.1g
  • Cholesterol: 0.0mg
  • Iron: 4.5mg
  • Sodium: 464mg
  • Calcium: 60mg
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