Recipe: Zesty herb quinoa pilaf, just as tasty as rice, but healthier _lowres

Advocate staff photo by BILL FEIG -- Quinoa, cooked into this Zesty Herb Quinoa Pilaf, is better for diabetes than rice. It's high in protein and low in carbohydrates.

Zesty Herb Quinoa Pilaf

Makes 10 servings. From Pennington Biomedical Research Center.

Pilaf:

1 cup uncooked quinoa

2 cups water

1 teaspoon garlic powder

1 medium cucumber, diced

½ cup diced red onion

1 tablespoon dried parsley

½ tablespoon dried spearmint

Diced tomatoes

Vinaigrette:

¼ cup olive oil

¼ cup white balsamic vinegar

1½ teaspoon creole mustard

½ teaspoon salt

½ teaspoon pepper

1. In medium saucepan, combine quinoa, water and garlic powder. Bring to a boil. Reduce heat to low, cover and simmer for 15 to 20 minutes or until liquid has been absorbed.

2. Remove from heat and fluff with a fork. Add diced tomato, cucumber, onion, parsley and mint.

3. Whisk together all vinaigrette ingredients and add to the quinoa mixture. Toss until thoroughly combined.

Nutrition information per serving: 130 calories; 3 grams protein; 15 grams carbohydrates; 7 grams fat; 2 grams fiber.

For more recipes, visit pbrc.edu/kitchen