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Thursday, June 25, 2009

[Healthy_Recipes_For_Diabetic_Friends] Quinoa Risotto with Arugula and Parmesan - 32g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *

Quinoa Risotto with Arugula and Parmesan

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 yellow onion -- chopped
1 garlic clove -- minced
1 cup quinoa -- well rinsed
2 1/4 cups vegetable stock -- or broth
2 cups chopped baby arugula -- (rocket)
1 small carrot -- peeled and finely shredded
1/2 cup thinly sliced fresh shiitake mushrooms
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.

Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.

Stir in the cheese and season with the salt and pepper. Serve immediately.

Serves 6

Dietitian's tip: Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. To serve this dish as a main course, double the portions.

Cuisine:
"Mediterranean"
S(Formatted by Chupa Babi):
"June 2009"
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Per Serving (excluding unknown items): 215 Calories; 6g Fat (26.5% calories from fat); 8g Protein; 32g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 863mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 920063 0 0 0