Quinoa-The Super Seed

 

If you are looking for an alternative to rice or pasta, try quinoa tonight for dinner! Pronounced keen-wa, this super seed is often mistaken for a grain. It acts and cooks like a grain, but unlike most whole grains, quinoa is a complete protein containing all eight of the essential amino acids.  Take note vegetarians!!  Not only does it contain all the essential amino acids, but it also is a great source of fiber, folate, magnesium, iron, phosphorous, and many phytochemicals making it a valuable nutritional ally in the prevention of heart disease, diabetes, and cancer

Nutrition Facts

1 serving of Quinoa = 1/4 cup (dry)

Calories  170

     Calories from fat  23

Fat  2.5g

     Saturated Fat  0g

     Trans Fat  0g

Sodium  2mg

Total Carbohydrates  30g

     Dietary fiber  3g

     Sugars  0g

Protein  7g

Quinoa has a delicate nutty flavor, and a fluffy texture similar to couscous.  It was a primary staple food of the ancient Incas and originated in South America. Widely versatile, it's great by itself or in any recipe that calls for whole grains.  To prepare - mix 1 part quinoa with 2 parts water or low sodium broth. Boil, cover, and reduce. Simmer for about 15 minutes or until translucent. And voila!  Its ready to serve!

Quinoa Fritters

2/3 cup Quinoa, rinsed
1/4 cup whole wheat flour
1/4 cup parmesan cheese
1/4 cup frozen spinach, thawed and drained (or 1/2 cup fresh spinach, chopped)
1/4 cup chopped onion
3/4 tsp salt
1/4 tsp black pepper
1/2 cup fresh parsley, chopped
2 eggs
1/4 cup canola oil

1. Heat a large saucepan to medium heat and spray with olive oil. Add quinoa and cook for 5 minutes, stirring to prevent burning. Add 1 cup of water and bring to a simmer. Reduce to low and cover. Cook for 20 to 25 minutes. Remove from heat and allow to sit covered for five more minutes. Cool slightly.
2. In a large bowl combine cooled quinoa with flour, cheese, spinach, onions, salt, pepper and parsley. Lightly beat eggs in a small bowl and add to quinoa mixture.
3. Heat oil in a skillet over medium heat. Form quinoa into balls or ovals and carefully add to hot oil. Cook for about a minute on each side, or until lightly brown. Drain on paper towels and serve.

Preparation time: 15 minute(s)
Cooking time: 6 minute(s)

Number of servings (yield): 4