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Quinoa Pilaf With Cranberries and Pecans continued...

1/4 teaspoon black pepper


  1. Add quinoa and water to rice cooker, and cook until quinoa is soft and water has been absorbed. Add quinoa to large serving bowl and let cool about 15 minutes. If you don’t have a rice cooker, bring 4 cups of water to a boil in 4-quart saucepan. Add quinoa and bring back to boil. Cover saucepan and cook over medium heat for 12 minutes or until quinoa has absorbed all the water.
  2. Stir dried cranberries, red onion, celery, and pecans into quinoa.
  3. In a small bowl, combine citrus vinaigrette ingredients with a whisk. Drizzle over quinoa mixture and toss to blend ingredients. Cover and refrigerate pilaf until ready to serve.

Yield: Makes about 12 side servings

Per serving: 227 calories, 5 grams protein, 27 grams carbohydrate, 11 grams fat, 1.1 grams saturated fat, 7 grams monounsaturated fat, 2.9 grams polyunsaturated fat, 0 mg cholesterol, 3.3 grams fiber, 58 mg sodium. Calories from fat: 43%. Omega-3 fatty acids = 0.2 grams, Omega-6 fatty acids = 2.7 grams.

Cauliflower Au Gratin


1 medium head cauliflower

3 tablespoons chopped shallots

1 tablespoon minced garlic

1 cup vegetable broth (or golden mushroom canned soup)

1 cup whole milk (low fat milk can be substituted)

1 teaspoon horseradish (or to taste)

Black pepper to taste

Salt to taste (optional)

2/3 cup shredded Gruyere cheese, packed (Swiss cheese or Jarlsberg can be substituted)


  1. Cut the cauliflower into small florets (reserve the stems), and microwave on HIGH in a microwave-safe covered dish until tender (about 2 minutes).
  2. Start to heat a nonstick frying pan or skillet to medium-low, and coat the pan with canola cooking spray. Add the coarsely chopped cauliflower stems, shallots, and garlic, and gently sauté until soft (do not brown). Add the vegetable broth and cook until the stock is almost evaporated. Transfer to a food processor or blender along with the milk, and pulse until fairly smooth. Add the horseradish and season with pepper (and salt if desired) to taste.
  3. Coat a 9-inch pie plate with canola cooking spray. Add the cauliflower florets to the dish and pour the milk mixture over the top. Gently toss to blend. Sprinkle the cheese over the top. Bake at 350-degrees for about 15 to 18 minutes until golden brown.

Yield: Makes 6 servings (double recipe if 12 servings are needed and use a 9 x 13-inch baking dish)

Per serving: 107 calories, 7 grams protein, 9 grams carbohydrates, 5 grams fat, 3 grams saturated fat, 1.6 grams monounsaturated fat, .4 grams polyunsaturated fat, 17 mg cholesterol, 3 grams fiber, 240 mg sodium. Calories from fat: 40 percent. Omega-3 fatty acids = 0.2 gram, Omega-6 fatty acids = 0.2 grams.

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