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Published on October 20, 2011

Braised Vegetables and Quinoa

October 20, 2011

Braised Vegetables and QuinoaIngredients

  • 4 3/4 C Low Sodium Vegetable Stock
  • 12 oz Quinoa, Raw
  • 1/2 C + 1 T Low Sodium Vegetable Stock
  • 1 T + 1/2 tsp Canola Olive Oil Blend
  • 6 3/4 oz Fresh Yellow Onions, Cubed 1"
  • 1 T Fresh Garlic, Minced
  • 8 3/4 oz Fresh Red Bliss Potatoes, Cubed 1"
  • 8 1/2 oz Fresh Sweet Potatoes (yams), Peeled, Cubed 1"
  • 10 1/2 oz Fresh Rutabaga, Peeled, Cubed 1"
  • 8 oz Fresh Parsnips, Peeled, Cubed 1"
  • 3/4 tsp Kosher Salt
  • 1/2 tsp Cracked Black Pepper
  • 2 1/8 tsp Light Brown Sugar

Directions

  1. Prepare quinoa: Bring 1st listed stock to a boil.
  2. Add quinoa. Stir to combine. Boil, uncovered, for 10 to 12 minutes or until crunchy, but completely cooked. Do not stir.
  3. Drain. Let quinoa sit in colander for 5 minutes. Fluff with a fork.
  4. To prepare Braised Winter Root Vegetables: In a large pot, heat oil.
  5. Add onion and garlic. Saute until tender.
  6. Stir in all remaining ingredients. Bring to a boil.
  7. Reduce heat. Cover, and simmer for 20 minutes or until vegetables are tender.
  8. Uncover, and increase the heat. Cook until liquid is reduced by half. Hold hot.
  9. Place 1 cup quinoa on the center of the plate. Top with 1 1/2 cups braised vegetables.

Portion: Serve 1 cup of quinoa and 1 1/2 cups vegetables.
Yield: 6 servings.

Nutritional Data

Calories 379, Calories from Fat 58, Total Fat 6.5 g, 10% DV*, Saturated Fat 0.7 g, 3% DV*, Trans Fat 0 g, Cholesterol 0 mg, Sodium 379 mg, 16% DV*, Total Carbohydrate 70.6 g, 24% DV*, Dietary Fiber 9.2 g, 0%, Sugars 11.5 g, Protein 11.3 g, Vitamin A 385%, Vitamin C 44%, Calcium 10%, Iron 21%

*Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher of lower depending on your calorie needs.

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