Quinoa Salad with Feta, Pine Nuts and Cranberries

Quinoa (pronounced keen-wah) is known for being a high protein grain and containing a balanced set of essential amino acids making quinoa a complete protein!  Quinoa is a good source of dietary fiber, phosphorus and is high in magnesium and iron.  Another interesting fact, Quinoa is gluten-free and considered easy to digest.

Quinoa has a light, fluffy texture when cooked and it’s mild, slightly nutty flavor is a great alternative to rice or potatoes.   Prior to cooking, it’s important to rinse the quinoa under ample water.  I recommend placing a coffee filter in a colander and putting the quinoa in the coffee filter.  Rinse well and cook according to the recipe.  Quinoa is cooked similar to rice (1:2 ratio, quinoa to liquid) and can been prepared in a rice cooker.  When cooked, quinoa is translucent and the outer germ ring will be visible.

I love trying new ways to serve quinoa.  Quinoa can be used as a side dish, the main fare or tossed in soups or salads.  I tend to make a large amount early in the week and toss it onto everything!  This recipe is a basic one that complements fish, poultry, and salad or can be served all on its own. 

1 cup quinoa

2 cups low sodium chicken stock

¼ cup pine nuts

¼ cup dried cranberries

¼ cup reduced fat feta cheese

Salt to taste

Bring 2 cups of chicken stock to a boil.  Rinse quinoa well and add in to chicken stock.  Bring to a boil again, then cover, reduce heat and simmer for about 10 – 15 minutes (until all liquid is absorbed).  Allow to cool to room temperature and fluff up quinoa with a fork.  Once cooled add pine nuts, cranberries and feta.  Toss well and salt to taste if desired.  Garnish with flat leaf parsley.

Makes 6 (1/2 cup) portions

160 calories, 6g fat, 1g sat fat, 1g mono fat, 2mg chol, 140 mg sodium, 2.5g fiber, 7g protein