Quinoa and Browned Onion Salad with Apples
Courtesy of CanolaInfo
Servings: 4
Prep Time: 10 Min.
Cook Time: 20 Min.
Prep Time: 10 Min.
Cook Time: 20 Min.
What you need:
* 2 c. water (500 mL)
* 1/2 c. dried quinoa (125 mL)
* 1/4 c. (1 oz./28 g) pecan pieces (60 mL)
* 1 Tbsp. plus 1 tsp. (5 mL) canola oil, divided (15 mL)
* 1 c. finely chopped red onions (250 mL)
* 1 c. finely chopped Granny Smith apple (250 mL)
* 1/4 c. dried cranberries or cherries (60 mL)
* 2 Tbsp. balsamic vinegar (30 mL)
* 1 Tbsp. pourable sugar substitute (15 mL)
* 1/2 tsp. orange zest (2 mL)
* 1/4 tsp. salt (1 mL)
* 1/8 tsp. red pepper flakes (.5 mL)
* 1/2 c. dried quinoa (125 mL)
* 1/4 c. (1 oz./28 g) pecan pieces (60 mL)
* 1 Tbsp. plus 1 tsp. (5 mL) canola oil, divided (15 mL)
* 1 c. finely chopped red onions (250 mL)
* 1 c. finely chopped Granny Smith apple (250 mL)
* 1/4 c. dried cranberries or cherries (60 mL)
* 2 Tbsp. balsamic vinegar (30 mL)
* 1 Tbsp. pourable sugar substitute (15 mL)
* 1/2 tsp. orange zest (2 mL)
* 1/4 tsp. salt (1 mL)
* 1/8 tsp. red pepper flakes (.5 mL)
What to do:
1. Bring water to boil in a medium saucepan over high heat. Add quinoa and return to a boil. Reduce heat and simmer, covered tightly, 10 min. or until liquid is absorbed. Drain in a fine-mesh sieve and run under cold water to cool quickly, shaking off excess liquid.
2. Meanwhile, heat a medium nonstick skillet over medium-high heat. Add nuts and cook 2-3 min. or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. Heat 1 tsp. (5 mL) canola oil in the skillet, tilting to coat bottom lightly. Add onions and cook 8 min. or until richly browned, stirring frequently. Remove from heat and set aside on a dinner plate in a thin layer to cool quickly, about 4 min.
4. Combine remaining ingredients in a medium bowl. Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.
Serving size: 3/4 c. (175 mL)
Fresh Tip: Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
2. Meanwhile, heat a medium nonstick skillet over medium-high heat. Add nuts and cook 2-3 min. or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. Heat 1 tsp. (5 mL) canola oil in the skillet, tilting to coat bottom lightly. Add onions and cook 8 min. or until richly browned, stirring frequently. Remove from heat and set aside on a dinner plate in a thin layer to cool quickly, about 4 min.
4. Combine remaining ingredients in a medium bowl. Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.
Serving size: 3/4 c. (175 mL)
Fresh Tip: Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
Nutritional information:
Calories: 240; Total Fat: 11g; Saturated Fat: 1g; Cholesterol: 0mg; Total Carbs: 33g; Fiber: 4g; Protein: 4g; Sodium: 150mg;