Quinoa and Browned Onion Salad with Apples

Quinoa is an excellent vegetarian source of protein. It is gluten-free and a good source of fiber and minerals as well. If not available, quinoa may be substituted with brown rice.

Recipe Ingredients:

2 cups water
1/2 cup dried quinoa
1/4 cup (1 ounce) pecan pieces
1 tablespoon plus 1 teaspoon light olive oil - divided use
1 cup finely chopped red onions
1 cup finely chopped Granny Smith apple
1/4 cup dried cranberries or cherries
2 tablespoons balsamic vinegar
1 tablespoon pourable sugar substitute
1/2 teaspoon orange zest
1/4 teaspoon salt
1/8 teaspoon red pepper flakes

Cooking Directions:

1. Bring water to boil in a medium saucepan over high heat. Add quinoa and return to a boil. Reduce heat and simmer, covered tightly, 10 minutes or until liquid is absorbed. Drain in a fine-mesh sieve and run under cold water to cool quickly, shaking off excess liquid.
2. Meanwhile, heat a medium nonstick skillet over medium-high heat. Add nuts and cook 2 to 3 minutes or until lightly browned, stirring frequently. Remove from skillet and set aside.
3. Heat 1 teaspoon light olive oil in the skillet, tilting to coat bottom lightly. Add onions and cook 8 minutes or until richly browned, stirring frequently. Remove from heat and set aside on a dinner plate in a thin layer to cool quickly, about 4 minutes.
4. Combine remaining ingredients in a medium bowl. Add quinoa, onions, and nuts, tossing gently, yet thoroughly, until well blended.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe; 3/4 cup): Calories: 240; Total Fat: 11g; Saturated Fat: 1g; Cholesterol: 0mg; Total Carbs: 33g; Fiber: 4g; Protein: 4g; Sodium: 150mg.

Recipe and photograph courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes" from the American Diabetes Association.