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Orange Quinoa Salad

Yield 10 servings (serving size: about 1/2 cup)
With protein-rich quinoa, dried fruit, and almonds, this salad is a good snack before or after exercise and a nice side dish with grilled pork. Or increase the serving size to 3/4 cup and add feta cheese or shredded rotisserie chicken to make it a main dish.

Ingredients

  • Dressing:
  • 1/4 cup fresh orange juice
  • 2 tablespoons extravirgin olive oil
  • 1 1/2 tablespoons low-fat buttermilk
  • 2 teaspoons honey
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Salad:
  • 1 1/3 cups uncooked quinoa
  • 2 3/4 cups water
  • 1/2 teaspoon salt
  • 1 cup thinly sliced green onions
  • 1 cup sweetened dried cranberries
  • 1/3 cup chopped fresh parsley
  • 3 tablespoons sliced almonds, toasted

Nutrition Information

  • calories 170
  • caloriesfromfat 28 %
  • fat 5.2 g
  • satfat 0.6 g
  • monofat 3.1 g
  • polyfat 1.1 g
  • protein 3.5 g
  • carbohydrate 28.8 g
  • fiber 2.7 g
  • cholesterol 0.0 mg
  • iron 2.4 mg
  • sodium 245 mg
  • calcium 34 mg

How to Make It

  1. To prepare dressing, combine first 6 ingredients in a small bowl; stir with a whisk until well blended.

  2. To prepare salad, place quinoa in a large nonstick skillet; cook 4 minutes over medium heat, stirring frequently. 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.

  3. Combine quinoa, 2 3/4 cups water, and 1/2 teaspoon salt in a large saucepan; bring to a boil. Cover and reduce heat; simmer 20 minutes or until liquid is absorbed. Remove from heat, and cool to room temperature. Stir in dressing, onions, and the remaining ingredients. Cover and chill.