QUINOA KALE RISOTTO WITH PISTACHIOS
MENU PLANNER Ingredients
A MEATLESS MEAL: Keep dinner cool tonight with quinoa kale risotto with pistachios. Add whole- grain rolls to the meal. Fresh blueberries with light whipped cream are good for dessert. Plan ahead: Save enough quinoa for a second night ( see recipe, Page 7). 1 tablespoon extra- virgin olive oil 1/ 2 medium onion, chopped 1/ 2 red bell pepper, chopped 1 clove garlic, minced 2 cups uncooked quinoa 3 cups no- salt- added vegetable broth 1/ 2 cup white wine 1 teaspoon rosemary 1/ 4 teaspoon black pepper 4 cups chopped fresh kale Zest of 1/ 2 lemon 1/ 2 cup pistachios, coarsely chopped Servings: makes 6 ( 1 cup) servings Preparation time: 15 minutes Cooking time: about 25 minutes
Heat olive oil in large saucepan over medium. Add onion, red bell pepper and garlic and cook for 2 minutes. Add quinoa and cook for an additional minute.
Meanwhile, heat vegetable broth, white wine, rosemary and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, 1/ 2 cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all liquid is absorbed and quinoa is tender, but not overcooked. Stir in kale, lemon zest and pistachios, and heat for an additional minute until ingredients are heated through but kale remains bright green. Serve immediately.
Per cup: 335 calories, 12 grams protein, 11 grams fat ( 28 percent calories from fat), 1.3 grams saturated fat, 48 grams carbohydrate, no cholesterol, 121 milligrams sodium, 6 grams fiber.
Carb count: 3.