Chapter 7: Balanced Breakfasts 123
T Quinoa Pilaf with
Dried Cherries and Pecans
Quinoa (pronounced keen-wah) is a gluten-free nutty whole grain that when cooked has
an amazing flavor and texture. This may be a new grain to some of you, but after you
make this dish you’ll want to make it a regular part of your diet. Quinoa has more protein
than other grains and is a great source of fiber. It’s a great choice for vegetarians
because it contains all the essential amino acids, making it a complete protein.
Stage: Regular foodsPreparation time: 5 minutes
Cooking time: 30 minutesYield: 8 servings (^1 ⁄ 2 cup each)11 ⁄ 2 cups quinoa
2 teaspoons butter
31 ⁄ 4 cups nonfat milk(^1) ⁄ 3 cup dried cherries
(^1) ⁄ 2 teaspoon vanilla extract
(^1) ⁄ 4 cup chopped pecans
(^1) ⁄ 4 cup sugar substitute
1 Place quinoa in a colander and rinse under warm running water for 3 minutes to rinse
off its natural bitter coating. Drain well.
2 In a large skillet, heat butter over medium heat. Stir in quinoa and cook 2 to 3 minutes
or until lightly toasted. Add milk, cherries, vanilla, and pecans.
3 Bring to a simmer, cover, and cook 20 to 25 minutes, or until quinoa is tender. Stir in
sugar substitute.
Per serving: Calories 200 (From Fat 50); Fat 5g (Saturated 1g); Cholesterol 5mg; Sodium 50mg; Carbohydrate 30g
(Dietary Fiber 4g); Protein 8g; Sugar 7g.