Quinoa Pilaf


1 cup fat-free, low sodium gluten free chicken or vegetable broth

3 ounces button mushrooms, sliced

¼ cup finely diced onion

½ cup quinoa, well rinsed and drained

¼ cup frozen green peas, thawed

¼ cup shredded or grated Parmesan cheese


In a small saucepan, stir together the broth, mushrooms, and onion. Bring to a boil over high heat.

Stir in the quinoa. Return to a boil. Reduce the heat and simmer covered, for 12 minutes, or until all the broth is absorbed. Remove the pan from the heat.

Stir in the peas. Let stand, covered, for 10 minutes. Stir in the parmesan cheese.

Tip on cooking with quinoa

Quinoa has a bitter coating called saponin, which should be rinsed off. Put the quinoa in a fine-mesh strainer and rinse under running water for 1 to 2 minutes. Shake off any excess water. Many cooks like to rinse even quinoa that is pre-reinsed before packaging, just to be sure that no saponin remains.


Makes 4, ½ cup servings. Per serving: 116 calories, 3g total fat, 1g saturated fat, 0g trans fat, 4mg cholesterol, 111mg sodium, 17g carbohydrates, 2g fiber, 1g sugar, 7g protein


Recipe source: American Heart Association No-Fad Diet