วันเสาร์ที่ 6 กรกฎาคม พ.ศ. 2556

(Weight-Watchers-Recipes) China Study Lemon Tahini Quinoa Salad - 7 pts plus; 39g Carbohydrate; 9g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                  China Study Lemon Tahini Quinoa Salad
 
Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 30%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        FOR THE SALAD
  2               cups  water
  1                cup  quinoa -- uncooked
     1/2                red onion -- finely diced
  1                cup  chopped broccoli
  1             medium  red bell pepper -- seeded and diced
  1             medium  yellow bell pepper -- seeded and diced
  2                     tomatoes -- diced
  1                can  chickpeas -- (15 ounce)
                        FOR THE SAUCE
     1/4           cup  tahini
  3        tablespoons  fresh lemon juice
  2        tablespoons  hot water
  2        tablespoons  tamari -- (low sodium)
  2          teaspoons  sweetener -- of choice
  1           teaspoon  powdered garlic
                        Sea salt to taste
 
Heat 2 cups water and quinoa until boiling in medium saucepan over high
heat. Reduce
heat to medium-low and simmer until water is absorbed and quinoa fluffs
up, about 15 minutes. Quince is done when it is tender and there is a pop
to each bite. Drain water and place quinoa in mixing bowl.
 
Add onion, broccoli, peppers, tomatoes, and chickpeas.
 
To make the sauce, whisk together all the ingredients.
 
Add the sauce to the cooked quinoa and vegetables.
 
Serve garnished with a bit of cilantro.
 
Makes 6-8 servings
Prep time: 25 mins
 
Tips:For added color and variety, or to add interest to second-day
leftovers, add 1 cup fresh corn.
 
The salad will keep in the refrigerator for several days and is perfect
when you need a quick snack or meal.
 
Source:
  "The China Study Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 256 Calories; 8g Fat (25.5%
calories from fat); 11g Protein; 39g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 216mg Sodium.  Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 5063 0 3548 0

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