Directions:
- Preparation Time: Approximately 15 minutes
- Cook Time: Approximately 30 minutes
- Preparation:
- Heat the oil in a saucepan over medium-high heat. Add the celery, onion, and garlic. Cook for 5 to 7 minutes, stirring often, or until the vegetables are softened, but not browned.
- Stir in the rinsed quinoa, bay leaf, salt and pepper, as desired. Add the chicken broth and bring to a boil. Reduce to a simmer and cover. Cook for 10 minutes.
- Add the peas and carrots, cover and cook another 5 minutes, until all of the liquid is absorbed. Fluff with a fork, mixing the vegetables into the quinoa.
- Adjust the seasonings and remove the bay leaf.
- * Quinoa is a grain that can be found in the grains section or healthy foods section of most grocery stores. It will taste bitter if it is not thoroughly rinsed. Adapted from Get with the Program! Guide to Good Eating! by Bob Greene. Copyright 2003 by Bob Greene. Published by Simon & Schuster, Inc., N.Y. Reprinted by permission.
- Servings: 4
- Nutritional Information Per Serving:
- Calories 260; Total Fat 7g; Saturated Fat 1g; Cholesterol 0mg; Sodium 330mg; Carbohydrate 42g; Fiber 5g; Protein 11g
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 220.32 Kcal (922 kJ) | ||
| Calories from fat | 65.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.26g | 11% | |
|---|---|---|---|
| Sodium | 39.3mg | 2% | |
| Potassium | 388.13mg | 8% | |
| Total Carbs | 31.2g | 10% | |
| Sugars | 1.13g | 5% | |
| Dietary Fiber | 3.69g | 15% | |
| Protein | 8.92g | 18% | |
| Vitamin C | 4.3mg | 7% | |
| Iron | 2.2mg | 12% | |
| Calcium | 31.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 115.18 Kcal (482 kJ) | ||
| Calories from fat | 34.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 11% | |
|---|---|---|---|
| Sodium | 20.54mg | 2% | |
| Potassium | 202.9mg | 8% | |
| Total Carbs | 16.31g | 10% | |
| Sugars | 0.59g | 5% | |
| Dietary Fiber | 1.93g | 15% | |
| Protein | 4.66g | 18% | |
| Vitamin C | 2.2mg | 7% | |
| Iron | 1.2mg | 12% | |
| Calcium | 16.6mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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