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Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

Wave 1 - Quinoa Squash Pilaf

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Old 01-11-2006, 12:49 PM   #1
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Default Wave 1 - Quinoa Squash Pilaf

Another one from Light & Tasty magazine from Feb/March 06. I haven't tried this one either so let me know what you think!

Quinoa Squash Pilaf

Yield: 8 servings (3/4 cup each)

1 cup quinoa, rinsed and drained
1 (14.5 oz) can vegetable broth
1/4 cup water
2 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 cup chopped leeks (white portion only)
2 garlic cloves, minced
1 tablespoon olive oil
1 large tomato, chopped
1 tablespoon minced fresh cilantro
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper flakes
2 cups baby spinach, chopped

In a large nonstick skillet coated with nonstick cooking spray, toast the quinoa over medium heat until lightly browned, stirring occasionally.

In a small saucepan, bring broth and water to a boil. Add quinoa. Reduce heat; simmer, uncovered, for 15 minutes or until liquid is absorbed; set aside.

In a large nonstick skillet, saute the zucchini, yellow squash, leeks and garlic in oil until tender. Stir in the tomato, cilantro, seasonings, and quinoa; heat through. Add spinach; cook and stir until spinach is wilted.

Nutritional information per serving:
126 calories, 3 g fat (trace saturated fat), 0 cholesterol, 377 mg sodium, 21g carbohydrate, 3g fiber, 5g protein.
Diabetic exchanges: 1 starch, 1 vegetable, 1/2 fat.

Last edited by Lpree : 01-12-2006 at 09:25 AM.
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Old 01-12-2006, 03:25 AM   #2
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Was there any nutritional data included with the recipe?

Also, don't know if you've ever cooked leeks but they are a lot of work.
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Old 01-12-2006, 09:23 AM   #3
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Yep, there was - I'll add it in a few minutes.

I have cooked with leeks several times in the past, but don't see them any more work than any other vegetable.
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Old 01-12-2006, 08:43 PM   #4
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I recall a lot of washing to get sand out?
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Old 01-13-2006, 01:01 PM   #5
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I don't usually have too much problem with a lot of sand in my leeks. But what I do for that is cut them in half lengthwise and trim the end off, then rinse - that way you can rinse in all the various layers. And run the water from the cut end down.

Hope that helps!
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Old 01-16-2006, 05:08 PM   #6
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If you go ahead and chop the leeks before you wash them, and then put them in a big bowl of cold water, the sand will sink to the bottom. Not too difficult!
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