Wednesday, July 20, 2011

Broccoli-Quinoa Pilaf with Salmon

I have been hearing so many great things about quinoa and finally tried to make it tonight. Quinoa is a great whole grain that is also a complete protein and full of amino acids (like muscle-relaxing magnesium), fiber, and other minerals. It is a great way to mix things up from having rice as a side dish and a lot better for you. I had bought a bag a while ago after seeing it featured in a few blogs and magazines, but it has been sitting in my pantry just waiting to be opened. Tonight I used a recipe that my mom had made for me while home a few weeks ago. I figured that the first thing I try I should know sort of how it is supposed to turn out.  And with it I made some healthy pan seared salmon to round out the healthy meal.

Broccoli-Quinoa Pilaf with Salmon
Serves 4

3 teaspoons olive oil
½ small onion, chopped
kosher salt and black pepper
1 cup quinoa, rinsed well
2 cups chopped broccoli
½ cup roasted almonds, coarsely chopped
6-ounce pieces salmon
Seafood seasoning (Old Bay or Phillips)

1. Heat 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the onion and season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until softened and starting to brown, 3 to 4 minutes.

2. Add the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low, cover, and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the broccoli and raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, ½ teaspoon salt, and ¼ teaspoon pepper.

3. Meanwhile, heat the remaining 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Season the salmon with the seafood seasoning and cook until opaque throughout, 3 to 4 minutes per side
 4. Serve with the broccoli-quinoa mixture and enjoy!

Tip: Steaming the broccoli along with the quinoa means one less pot to clean. This technique works with lots of vegetables, including peas, green beans, and carrots.

Nutritional Information:
Calories 464; Fat 16g; Sat Fat 2g; Cholesterol 65mg; Sodium 833mg; Protein 37g; 
Carbohydrate 44g; Sugar 7g; Fiber 6g; Iron 6mg; Calcium 109mg
Adapted from: Real Simple

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