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Slow-Cooker Southwestern Quinoa

 0 Ratings
1 Comments
  • Prep Time 10 min
  • Total Time 2 hr 50 min
  • Servings 8

For a change from rice side dishes, try slow-cooked quinoa with spicy beans and roasted peppers to add southwestern flavor to your meal.

Ingredients

1
tablespoon vegetable oil
2
large onions, chopped (2 cups)
1 1/2
cups uncooked quinoa, rinsed, well drained
1/2
teaspoon salt
1/2
teaspoon dried oregano leaves
3
cups Progresso™ chicken broth (from 32-oz carton)
1
can (15 oz) spicy chili beans, undrained
1
jar (7 oz) roasted red bell peppers, drained, chopped (3/4 cup)
1/4
cup chopped fresh cilantro

Directions

  • 1 In 10-inch skillet, heat oil over medium heat. Cook onion in oil about 5 minutes, stirring occasionally, until translucent.
  • 2 Spray 3- to 4-quart slow cooker with cooking spray. In slow cooker, mix onions, quinoa, salt, oregano, broth and beans.
  • 3 Cover; cook on Low heat setting 2 hours 30 minutes to 3 hours 30 minutes.
  • 4 With large fork, gently stir roasted peppers into mixture in slow cooker. Cover; cook 10 minutes longer or until thoroughly heated. Stir in cilantro.

Expert Tips

Substitute sun-dried tomatoes for the roasted red bell peppers. Choose sun-dried tomatoes in oil and herbs for even more flavor. Drain and chop enough to get 3/4 cup. Any leftover oil from the tomatoes can be the start to a tasty salad dressing. Simply follow a recipe for a vinaigrette, using the leftover oil for the oil called for in the recipe.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (About 3/4 Cup)
Calories
220
Calories from Fat
45
% Daily Value
Total Fat
5g
7%
Saturated Fat
1/2g
4%
Trans Fat
0g
0%
Cholesterol
0mg
0%
Sodium
920mg
38%
Total Carbohydrate
35g
12%
Dietary Fiber
5g
22%
Sugars
7g
7%
Protein
9g
9%
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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