Recipe: Quinoa risotto with arugula and Parmesan

Dietitian's tip: Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. To serve this dish as a main course, double the portions.

   

Ingredients

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.

Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.

Stir in the cheese and season with the salt and pepper. Serve immediately.

Nutritional Analysis

(per serving)

Calories	147	Monounsaturated fat	1 g
Protein	8 g	Cholesterol	3 mg
Carbohydrate	23 g	Sodium	292 mg
Total fat	3 g	Fiber	2 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Carbohydrates	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Vegetables	2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

RELATED

MayoClinic.com Bookstore

• 'The New Mayo Clinic Cookbook,' Concise Edition (Softcover)