Toasted Quinoa with Prunes and Lemon
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Preparation time: 5 minutes |
4 servings |
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Cooking time: 15 minutes |
479 calories per serving, 8% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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Brimming with protein, potassium, and fiber, and each bowlful makes your RealAge 11.4 days younger. |
Quinoa, prunes, grape juice (fiber, potassium, magnesium, calcium, vitamin C, niacin, folic acid, healthy protein) |
ingredients
1½ cups quinoa, uncooked (see Tips)
3 cups water
¼ teaspoon salt
1 package (12 ounces) lemon-essence prunes, such as Sunsweet brand
¾ cup white grape juice
1 (3-inch) cinnamon stick, canela or Mexican preferred (optional)
½ cup plain low-fat yogurt
preparation
Heat a medium saucepan over medium heat. Add quinoa; cook 4 minutes or until fragrant and lightly toasted, stirring frequently. Add water and salt; bring to a simmer. Simmer uncovered 15 minutes or until thickened, stirring occasionally.
Meanwhile, cut prunes into bite-sized pieces. In a small saucepan, combine prunes, grape juice, and, if desired, cinnamon stick. Bring to a simmer over high heat. Reduce heat; simmer uncovered 4 to 5 minutes or until prunes are soft and sauce has thickened, stirring occasionally. Remove cinnamon stick if using. Transfer quinoa to shallow serving bowls; top with warm prune mixture and yogurt.
substitutions: Wheatena cereal may replace quinoa. Prepare the cereal according to package directions. Try to get the quinoa, just once—it makes a big difference.
tips: Quinoa (pronounced KEEN-wa) is a weed of the high Andes that is high in protein and minerals. For all practical purposes, it is treated as a grain. Toasting quinoa adds nuttiness and crunch. Expect the husks to pop up like a dust storm when you pour the grain in the pan—they’ll just float away.
Mexican cinnamon also makes a difference here. Canela cinnamon is softer, richer, rounder, and fruitier in flavor than the cinnamon sticks you find in spice bottles. To grind your own, save the stick from this recipe, dry it out, and add it to a coffee grinder with three or four others—you’ll never go back to store-bought cinnamon powder again.
nutritional analysis
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Total fat (g) 5.3 |
Sodium (mg) 186 |
Vitamin A (RE) 212 |
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Fat calories (kc) 47.5 |
Calcium (mg) 164 |
Beta-carotene (RE) 1240 |
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Cholesterol (mg) 1.8 |
Magnesium (mg) 212 |
Vitamin C (mg) 135 |
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Saturated fat (g) 0.8 |
Zinc (mg) 3.1 |
Vitamin E (mg) 0.1 |
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Polyunsaturated fat (g) 1.8 |
Selenium (mcg) 3 |
Thiamin B1 (mg) 0.4 |
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Monounsaturated fat (g) 1.5 |
Potassium (mg) 1602 |
Riboflavin B2 (mg) 0.6 |
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Fiber (g) 10.8 |
Flavonoids (mg) 0 |
Niacin B3 (mg) 4.5 |
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Carbohydrates (g) 137.3 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.5 |
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Sugar (g) 73.5 |
Fish (oz) 0 |
Folic acid (mcg) 142 |
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Protein (g) 14.1 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.1 |
FOR LUNCH/STARTERS