Mediterranean Quinoa Salad

Betty Crocker's Diabetes Cookbook shares a recipe! Savor a cool, low-fat salad that's a colorful medley of global flavors.

  • Prep Time 30 min
  • Total Time 1 hr 50 min
  • Servings 4

Ingredients

1
cup uncooked quinoa
2
cups roasted garlic-seasoned chicken broth (from two 14-oz cans)
1/2
cup chopped drained roasted red bell peppers (from 7-oz jar)
1/2
cup cubed provolone cheese
1/4
cup chopped kalamata olives
2
tablespoons chopped fresh basil leaves
2
tablespoons fat-free Italian dressing
  • 1 Rinse quinoa under cold water 1 minute; drain.
  • 2 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.
  • 3 In large serving bowl, toss quinoa and remaining ingredients. Serve immediately, or refrigerate 1 to 2 hours before serving.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
820mg
820%;
Total Carbohydrate
33g
33%
(Dietary Fiber
3g
3%
  Sugars
5g
5%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
70%;
Calcium
15%;
Iron
25%;
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;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.