Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•15 Min.Prep Time•1 Hr. 5 Min.Cook Time•
原料：
- 1/8 c. pepitas/pumpkin seeds
- 1 1/4 c. quinoa, dry
- 1 Tbsp. low-sodium chicken base
- 1/2 c. fresh onion, peeled, diced
- 1/2 c. canned diced green chilies
- 2 1/4 tsp. fresh garlic, minced
- 1/2 c. fresh cilantro, chopped
- 1/2 c. fresh green onions, diced
- 2-4 Tbsp. fresh lime juice (optional)
说明：
- Preheat oven to 350°F.
- Toast pepitas in oven for 10 minutes or until light brown and aromatic. Set aside.
- Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa, 2 1/2 cups water, and chicken base in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of quinoa, water, and chicken base.
- Mix quinoa, onions, green chilies, and garlic in an 8 x 8-in. nonstick baking pan sprayed with nonstick cooking spray. Cover pan and bake at 350°F for 40 minutes.
- Toss in cilantro, green onions, pepitas, and optional lime juice to taste. Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 174 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 1mg |
| Total Carbs | 29g |
| Fiber | 3g |
| Protein | 6g |
| Sodium | 93mg |