Quinoa with Wild Rice & Apples Recipe

Quinoa with Wild Rice & Apples Recipe

Quinoa with Wild Rice & Apples

1)2 cups vegetable broth
2)1 tsp sea salt
3)1 cup of wild rice
4)1 cup of quinoa
5)1 T olive oil
6)1 red onion, finely chopped
7)4 cloves garlic, minced
8)2 T fresh sage, chopped
9)¼ tsp cayenne pepper
10)½ tsp freshly ground black pepper
11)8 oz low fat cream cheese
12)1 cup dried cranberries, chopped
13)4 Red Delicious apples, chopped
14)½ cup cheddar cheese (optional)

DIRECTIONS:

  1. Preheat oven to 350 degrees. Place quinoa in a
    medium bowl and cover with water to soak while
    rice begins cooking. Bring broth, salt and 2 cups of
    water to a boil. Add wild rice and cover. Reduce
    the heat to medium-low and cook for 50 minutes.
    After 45 minutes, place quinoa in a fine metal
    strainer, and rinse for five minutes. Add quinoa to
    rice mixture and cook for another 20 minutes or
    until the liquid has all absorbed. You will want to
    check and make sure that you do not need to add
    more broth.
  2. Heat oil over medium heat. Add onion and
    sage and cook for 10 minutes or until tender. Add
    garlic and cook for another 30 seconds.
  3. Add cayenne and black pepper. Stir in quinoa
    mixture and cook until all liquid has absorbed.
  4. Remove from heat and stir in cream cheese
    until blended. Add in cranberries and apples. If
    desired, top with white or yellow cheddar cheese.
  5. Bake for 35 minutes. (If preferred, you can add
    cheese in the last 15 minutes.)

Nutrition Facts
Quinoa with Wild Rice and Apples, 8 servings
Calories: 336.2 kcal
Water 143.21 g
Carbohydrate* (66%) 56.75 g
Protein (10%) 8.94 g
Total Fat (24%) 9.16 g
Monounsaturated 3.34 g
Polyunsaturated 1.23 g
Saturated 3.86 g
Cholesterol 16.8 mg
Dietary Fibre 4.41 g
Alcohol (0%) 0 g
Vitamins:
Vitamin A 232.6 IU
Thiamin 0.17 mg
Riboflavin 0.21 mg
Niacin 2.31 mg
Pantothenic acid 0.67 mg
Vitamin B6 0.27 mg
Folate 26.61 mcg
Vitamin B12 0.22 mcg
Vitamin C 4.06 mg
Vitamin E 0.72 mg
ATE Minerals:
Calcium 69.64 mg
Iron 3.27 mg
Magnesium 86.77 mg
Phosphorus 217.48 mg
Potassium 410.67 mg
Sodium 525.2 mg
Zinc 1.54 mg
Copper 0.31 mg

*Note: USDA factors are used in calculating certain foods and do not necessarily follow the “4-4-9”
method. Percentages may not always add up to 100. Data source: USDA Nutrient Database, R17

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