Saturday, September 28, 2013

Quinoa Pilaf with Corn and Jalapeños

  • 2 teaspoons olive oil
  • 2 ears corn, kernels removed
  • 1 onion, minced
  • Salt and pepper
  • 1-1/2 cups quinoa, rinsed and dried on a towel
  • 1-1/4 cups low-sodium chicken broth
  • jalapeño chiles, stemmed, seeded, and minced
  • 1 tomato, cored, seeded and chopped small
  • 1/4 cup minced fresh cilantro
  • 2 teaspoons fresh lime juice 
  1. Heat 1 teaspoon of oil in a large saucepan over medium-high heat until shimmering. Add the corn and cook until it begins to brown, about 5 minutes. Transfer to a bowl and set aside.
  2. Add the remaining teaspoon oil, onion, and 1/4 teaspoon salt to the saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.
  3. Stir in the quinoa. Increase the heat to medium and cook, stirring often, until the quinoa is lightly toasted and aromatic, about 5 minutes. Stir in the broth and jalapeños and bring to a simmer. Reduce the heat to low, cover, and continue to simmer until the quinoa is transparent and tender, 16 to 18 minutes.
  4. Remove the pot from the heat and lay a clean folded kitchen towel underneath the lid. Let sit for 10 minutes, then fluff the quinoa with a fork. Stir in the cooked corn, tomato, cilantro, and lime juice. Season with salt and pepper to taste and serve.

Nutritional Facts

Servings: 7 (1 serving = 3/4 cup)

Calories: 190g
Total Fat: 4.5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 220mg
Total Carbohydrate: 32g
Dietary Fiber: 4g
Protein: 7g  

1 comment:

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