Quinoa Pilaf with Pine Nuts

Quinoa is a grain that contains essential amino acids lysine, calcium, phosphorus, and iron.  It is a great substitute for rice.

• 136 calories, 6g fat, 16 carbs, 2g fiber, 5 g protein (per serving)
• Ingredients (serves 4)
• ½ cup quinoa
• 1 cup low sodium chicken broth
• 2 teaspoons olive oil
• ½ large onion chopped
• 2 tablespoons pine nuts (toast on a skillet on medium heat until golden brown, 2 min)
• 2 tablespoons parsley chopped

Preparation

• Bring quinoa and broth to a boil in a medium saucepan.  Reduce heat to low; cover; simmer until quinoa absorbs liquid (15 min)
• Heat the olive oil in a large skillet over medium heat.  Add onion; cook, stirring occasionally, until onion begins to brown (6min)
• When quinoa is done fluff with a fork and transfer to serving bowl.  Stir in onion, pine nuts and parsley.  Season with salt and pepper