Nutritive Information
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Calories: 120 Kcal
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Fat: 4.5 g
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Carbohydrate: 14 g
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Protein: 5 g
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Fiber: 3 g.
Ingredients
- Cauliflower florets 2½ cups , cut in 1-inch pieces, stems well-trimmed
- Extra virgin olive oil 1½ Tbsp.
- Finely chopped onion 1/2 cup
- Finely chopped shallot 2 Tbsp.
- Quinoa 2/3 cup , rinsed and drained
- Fat-free 3½ cups , reduced-sodium chicken broth, divided
- Thinly sliced baby carrots 1/3 cup
- Frozen baby green peas 1/2 cup
- Grated Parmesan cheese 1/4 cup
- Salt and freshly ground black pepper
- Chopped flat leaf parsley 1/3 cup
Instructions
- Place cauliflower in food processor. Pulse until cauliflower resembles crumbled feta, about 15-20 pulses; there should be 2 cups chopped cauliflower to set aside. Use leftover to add to soup or salad.
- In heavy, wide, large saucepan, heat oil over medium-high heat. Add onion and cook, stirring often, for 3 minutes. Add shallots and cook until golden, about 3 minutes, stirring occasionally. Add quinoa and cook, stirring constantly, until grain makes constant crackling, popping sound, about 5 minutes. Carefully add 2 cups broth, standing back as it will spatter. Cover, reduce heat and simmer quinoa for 10 minutes.
- Add cauliflower, carrots and 1/2 cup hot broth and simmer, uncovered, for 5 minutes, stirring often. Add peas and enough broth to keep risotto soupy, about 1/4 cup. Cook 8-10 minutes, or until quinoa is al dente or to your taste and vegetables are tender-crisp, adding broth 1/4 cup at a time, as needed. Risotto is done when liquid is mostly absorbed and mixture is slightly wet, but not soupy. Off heat, stir in cheese and season to taste with salt and pepper.
- Garnish with parsley and serve. Leftover risotto keeps for 3 days, covered in refrigerator, and can be served at room temperature as a whole-grain salad.
