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FareShare Gazette Recipes -- May 2007 - Q's

 

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Quick Quinoa and Black Beans - 3 pts

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Quick Quinoa and Black Beans - 3 pts

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Volume 10-05 May 2007

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon canola oil
1/2 bell pepper, chopped
2 tablespoons chopped red onion
1/2 cup canned black beans, rinsed
2 tablespoons broth (or water)
1/2 cup hot cooked quinoa

Heat oil in a small saucepan over medium heat. Add bell pepper and
onion and cook until almost tender. Add beans and broth (or water) to
the pan. Cook until heated through. Stir in quinoa.

Makes 2 servings, about 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

NUTRITION INFORMATION: Per serving: 162 calories; 4 g fat (0 g sat, 2
g mono); 0 mg cholesterol; 27 g carbohydrate; 6 g protein; 4 g fiber;
60 mg sodium; 224 mg potassium.

Source: EatingWell Diabetes Cookbook
Formatted by Chupa Babi in MC: 04.02.07

Stir in your favorite jarred salsa for extra zing. Also good the next
day for lunch.

Note: I make my quinoa with 2 cup dry grain. I add 2 large minced
sweet onions; 4 celery stalks, with leaves, minced; 1 pkg julienned
carrots; at the beginning in enough oil to sweat the veggies before
adding broth and grain. Then I pack the cooked quinoa in 2 cup
servings in freezer bag. Mash them flat. It makes them easier to
defrost.

I LOVE this cookbook (EatingWell Diabetes Cookbook). It even has
healthy desserts.

Contributed to the FareShare Gazette by Chupa; May 14, 2007
www.fareshare.net



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