วันอาทิตย์ที่ 27 มิถุนายน พ.ศ. 2553

(Weight-Watchers-Recipes) Creole-Style Quinoa - 3 pts; 24g Carbohydrate; 7g Dietary Fiber

 

                     
* Exported from MasterCook *

                           Creole-Style Quinoa

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    :

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  extra-virgin olive oil
  1                     onion -- finely chopped
  3                     garlic cloves
     1/2                red bell pepper -- seeded and finely chopped
     1/2                green bell pepper -- seeded and finely chopped
  1              large  ripe tomato -- finely chopped
  1           teaspoon  ground cumin -- or to taste
  1           teaspoon  dried oregano -- or to taste
  1                cup  dry white wine
     1/2           cup  tomato paste
  2                     bay leaves
                        salt and freshly ground black pepper
  4               cups  cooked quinoa -- see below
  1                cup  cooked black beans -- optional
     1/4           cup  minced flat-leaf parsley -- or cilantro

Heat the olive oil in a large nonstick frying pan. Add the onion, garlic,
and peppers and cook over medium heat for 4 to 5 minutes, or until just
beginning to brown.

Stir in the tomato, cumin and oregano and cook for 1 minute. Stir in the
wine and bring to a boil. Stir in the tomato paste and bay leaves and
gently simmer the sauce until thick and intensely flavored, adding salt
and plenty of fresh black pepper to taste.

Stir in the quinoa, black beans (if using), and half the parsley. cook
over medium heat for 5 minutes, or until thoroughly heated, stirring
often. Correct the seasonings, adding salt, cumin, or oregano to taste.
Remove and discard the bay leaves. Sprinkle with the remaining parsley and
serve at once.

Serves 4

TO PREPARE QUINOA
4 cups water
1/2 teaspoon salt (optional)
2 cups quinoa

Bring 4 cups water and salt (if using) to a boil in a large heavy pot.
Stir in the quinoa and bring to a boil.
Reduce the heat, cover the pan, and gently simmer the quinoa for 15 to 20
minutes, or until tender. Transfer the quinoa to a mixing bowl and let
cool. Fluff the quinoa with a fork.
Makes 4 cups

Source:
  "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."
S(Formatted by Chupa Babi):
  "June 2010"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 186 Calories; 4g Fat (23.6%
calories from fat); 6g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 270mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2
1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

__._,_.___
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.


Get great advice about dogs and cats. Visit the Dog & Cat Answers Center.


Get real-time World Cup coverage on the Yahoo! Toolbar. Download now to win a signed team jersey!

.

__,_._,___

ไม่มีความคิดเห็น:

แสดงความคิดเห็น