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Italian Broccoli and Quinoa Pilaf

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Grains and vegetables unite! Quinoa, broccoli and sun-dried tomatoes come together in this simple side dish.

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 6

Ingredients

1
tablespoon olive oil
1/4
cup finely chopped onion
2
cloves garlic, finely chopped
1
cup uncooked quinoa, well rinsed, drained
1/4
cup julienne-cut sun-dried tomatoes (not oil-packed)
1/2
teaspoon dried oregano leaves
1/4
teaspoon salt
2
cups water
2
cups frozen broccoli florets
Shredded fresh Parmesan cheese, if desired

Directions

  • 1 In 3-quart saucepan, heat oil over medium heat. Add onion and garlic; cook about 2 minutes or until onion is crisp-tender, stirring occasionally.
  • 2 Add quinoa, sun-dried tomatoes, oregano, salt and water. Heat to boiling. Cover; reduce heat. Simmer 8 minutes. Uncover; stir in broccoli. Cover; cook 7 to 8 minutes longer or until broccoli and quinoa are tender.
  • 3 To serve, sprinkle with Parmesan cheese.

Nutrition Info

The Quick Take:

  • Calories 140
  • Fat 4g
  • Saturated Fat 1/2g
  • Sodium 160mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
160mg
160%;
Total Carbohydrate
22g
22%
(Dietary Fiber
3g
3%
  Sugars
3g
3%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
10%;
Calcium
2%;
Iron
8%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Qunioa, an ancient grain is indeed a whole grain. Eating at least 3 servings of whole grain daily may help reduce blood cholesterol.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
160mg
160%;
Total Carbohydrate
22g
22%
(Dietary Fiber
3g
3%
  Sugars
3g
3%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
10%;
Calcium
2%;
Iron
8%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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