Warm Quinoa Salad with Edamame and Tarragon

Warm Quinoa Salad with Edamame and Tarragon - 47g Carbs, 8g Fiber

9 pts Makes 4 servings, 1 1/2 cups each ACTIVE TIME: 25 minutes TOTAL TIME: 25 minutes EASE OF PREPARATION: Easy

1 cup quinoa (see Note) 2 cups vegetable broth 2 cups frozen shelled edamame, thawed (10 ounces) 1 tablespoon freshly grated lemon zest 2 tablespoons lemon juice 2 tablespoons extra-virgin olive oil 2 tablespoons chopped fresh tarragon or   2 teaspoons dried 1/2 teaspoon salt 1/2 cup drained and diced jarred roasted red peppers (3 ounces) 1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)

1.Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

NUTRITION INFORMATION: Per Serving: 404 calories; 17 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 47 g carbohydrate; 16 g protein; 8 g fiber; 528 mg sodium; tk mg potassium.

Nutrition bonus: Fiber (31% daily value), Iron (25% dv), Vitamin A (20% dv), Vitamin C (20% dv). 2 1/2 Carbohydrate Servings

Exchanges: 3 starch, 1 very lean meat, 3 fat (mono)

TIP: To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 2 days. Source: EatingWell, April/May 2005 Formatted by Chupa Babi in MC: 06.26.07

Quinoa, a super food from South America, is packed with protein and fiber. Toasting it gives it a slightly nutty taste, a complement to the walnuts and a foil to the lemony tarragon dressing. Try this salad over greens of any sort: fresh arugula, Boston lettuce leaves or wilted spinach.

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 * Healthy Recipes For Diabetic Friends Y-Group