Quinoa is a protein rich seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Making quinoa

1 cup quinoa
2 cups boiling water

In a saucepan, boil water and add quinoa. Bring to a boil, reduce heat, cover, and simmer for 10-15 minutes. Cook until all of the water is absorbed.  Fluff the cooked quinoa with a fork and serve.

Note that for every 1 cup dry quinoa use 2 cups boiling water. One cup dry quinoa is equivalent to 3 cups cooked.

Yield: 3 servings (serving size is 1 cup)

Calories 159 (14.2% from fat); Fat 2.5g (sat 0.3g, mono 0.7g); Protein 5.6g; Carb 29.3g; Fiber 2.5g; Chol 0.0mg; Sodium 8.9mg; Potassium 314.5mg.

Allowances: 2 allowances of grains and starches and 1 allowance of very lean meat