Betty Crocker's Diabetes Cookbook shares a recipe! Savor a cool, low-fat salad that's a colorful medley of global flavors.
cup uncooked quinoa
cups roasted garlic-seasoned chicken broth (from two 14-oz cans)
cup chopped drained roasted red bell peppers (from 7-oz jar)
cup cubed provolone cheese
cup chopped kalamata olives
tablespoons chopped fresh basil leaves
tablespoons fat-free Italian dressing
Rinse quinoa under cold water 1 minute; drain.
In 2-quart saucepan, heat quinoa and broth to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender; drain. Cool completely, about 45 minutes.
In large serving bowl, toss quinoa and remaining ingredients. Serve immediately, or refrigerate 1 to 2 hours before serving.
Quinoa is a popular grain in South American cuisine and is gaining popularity in the states. Its nutrition profile is impressive because it is a complete protein.
Cooking grains in chicken broth or vegetable broth adds to the overall flavor of the dish. You can also cook the quinoa in 2 cups water with 1/2 teaspoon salt.
Serve a scoop of this savory salad on a lettuce leaf. Add a slice of crusty French bread and 3/4 cup of fresh raspberries for dessert to raise the Carbohydrate Choices to 3 1/2.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 3 1/2g,
- 3 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.