Real African Dishes: [MC-AllEthnic-Recipes] Creole-Style Quinoa - 3 pts; 24g Carbohydrate; 7g Dietary Fiber

Saturday, June 26, 2010

[MC-AllEthnic-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"
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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