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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Sometimes quinoa is processed in the same machinery that handles wheat-containing products. If this concerns you, look for quinoa that is labeled "gluten free."

 

"In dealing with kids, no matter how little we understand their explanations, we must always remember that we're the adults. What this means I have no idea. It certainly means nothing to the kids, who instinctively seem to know that adults are merely strange people who have dopey ideas like "Stop throwing peas at your sister."
-Bill Cosby, Comic

The refrigerator light goes on...

I met a person recently who thinks white rice is bad and is pretty humorless about it. It's pretty silly but there you have it. Food is about balance, and sometimes you have white rice, sometimes risotto, sometimes brown rice and sometimes.... You get the idea. Ingredients are not evil or bad.

This is a riff on a similar recipe using risotto that would make white rice haters happy. That's not why I made this, however. I did it because I love quinoa: its nutty flavor adds a lot to this and makes the perfect quick and easy side dish.

Salt in Canned vs. Frozen Veggies

Canned vegetables almost always have salt in them. Check the can carefully.

Depending on the vegetable, it is usually better to buy frozen vegetables because they seldom have added salt. Most are frozen right at the field where they are picked. Because of being frozen so soon after being picked many actually have more nutrients than fresh vegetables.


 

Quinoa with Peas



Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes O.K. leftovers. Reheat gently.

1 tsp olive oil
1 medium shallot (diced)
1/2 cup quinoa
3 cups water (divided)
1/8 tsp salt
fresh ground black pepper (to taste)
1 cup frozen peas (thawed)
1 ounce Parmigiano-Reggiano (grated)

Place the olive oil in a medium skillet. Heat over medium and add the shallot. Cook gently, stirring frequently, for about 1 to 2 minutes until they just begin to turn translucent.

Add the quinoa and stir. Cook for about 1 minute and then add 2 1/2 cups of the water, salt and pepper.

Simmer on medium, partially covered for about 15 minutes, stirring occasionally. Check to see how close the quinoa is to being done and add more water 2 tablespoons at a time if needed.

Add the peas and 1/2 cup water. Cook for about 4 minutes, stirring frequently. Add the Parmigiano and cook until the cheese is melted.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 293 Calories from Fat 77
  % Daily Value
Total Fat 9g 13%
    Saturated Fat 3g 15%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 10mg 3%
Sodium 384mg 16%
Total Carbohydrates 39g 13%
    Dietary Fiber 6g 24%
    Sugars 3g  
Protein 15g  
Vitamin A 32% Vitamin C 22%
Calcium 21% Iron 18%
Vitamin K 20 mcg Potassium 401 mg
Magnesium 110 mg