Hearty Quinoa with Sautéed Apples and Almonds

Besides providing fiber, quinoa packs more protein than any other grain. Almost one-fifth of your daily fiber needs are met in one serving of this side. Use a little curry powder in place of the cinnamon, if desired, for more complex flavor. Prepare this simple dish to serve with a roast chicken or pork tenderloin.

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 1  cup  uncooked quinoa
• 2  teaspoons  olive oil, divided
• 3/4  cup  chopped onion
• 3/4  cup  finely diced carrot (about 2)
• 1  garlic clove, minced
• 2  cups  organic vegetable broth (such as Swanson Certified Organic)
• 1/4  teaspoon  salt
• 1/4  teaspoon  ground cinnamon
• 1 1/2  cups  finely diced unpeeled Granny Smith apple (about 1)
• 3  tablespoons  slivered almonds, toasted
• 1/8  teaspoon  freshly ground black pepper

Preparation

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.

Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan; sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and cinnamon; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Fluff with a fork; keep warm.

Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan; sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa, tossing to combine. Serve warm.

Nutritional Information

Calories:

258 (26% from fat)

Fat:

7.4g (sat 0.8g,mono 3.9g,poly 1.9g)

Protein:

7.4g

Carbohydrate:

42.4g

Fiber:

5.1g

Cholesterol:

0.0mg

Iron:

4.5mg

Sodium:

464mg

Calcium:

60mg