 Quinoa (keen-wah) is a high-protein, small round grain that adds both nutty flavor and variety to the grains category on the food pyramid. This recipe is a low-cholesterol favorite for onion lovers, with lots of iron, fiber and folate.
Ingredients
2 tablespoons olive oil or canola oil
3 large (about 2 pounds) sweet white onions, halved and thinly sliced
1/2 teaspoon light or dark brown sugar
1-1/2 cups uncooked quinoa or couscous
3 cups broth, beer or water or a combination
1 cup Sun-Maid Golden Raisins
1/2 teaspoon dried tarragon leaves
salt and pepper to taste
Directions:
HEAT oil in a large, heavy skillet over medium-low heat.
ADD onions and brown sugar.
COOK uncovered, stirring occasionally, until onions are very soft, 25 to 35 minutes.
SPRINKLE quinoa over onions and cook over medium-high heat until quinoa begins to toast and pop.
POUR liquid over; stir, and cook over low heat for 15 minutes or until liquids are absorbed.
ADD raisins and tarragon after 10 minutes. Before serving, add salt and pepper to taste.
Makes 6 to 8 servings.
Nutrients per Serving: Calories 352; Protein 8g; Fat 7.3g (Sat. Fat 0.9g); Carbohydrate 65g; Dietary Fiber 6.2g; Cholesterol 1mg; Sodium 500mg
Daily Values: Vitamin C 16% Dietary Fiber 25% Iron 27% Folate 38%
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