Quinoa Pilaf with Lemon and Thyme
Recipe from America's Test Kitchen's Healthy Family America's Test Kitchen 2010

We may call quinoa (pronounce keen-wah) a grain, but it's really the seed of the South American goosefoot plant. The gluten-free seeds are high in protein, and quinoa's amino acid profile is comparable to casein, the complete protein found in milk, according to the United Nations' Food and Agricultural Organization.

It cooks much like a grain and has a fantastic nutty flavor, with a little bit of a crunch (due to its seed nature). The seeds, which are coated with saponin, must be rinsed before cooking to remove bitterness.

1 onion, minced
1 teaspoon olive oil
Salt and pepper
1½ cups quinoa, rinsed and dried on a towel
1¼ cups low-sodium chicken broth
1 teaspoon grated lemon zest
1 teaspoon minced fresh thyme or ¼ teaspoon dried
2 teaspoons fresh lemon juice
2 tablespoons minced fresh parsley, basil, cilantro or scallions

Combine the onion, oil and ¼ teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.

Stir in the quinoa, increase the heat to medium, and cook, stirring often, until the quinoa is lightly toasted and aromatic, about 5 minutes. Stir in the broth, lemon zest and thyme and bring to a simmer. Reduce the heat to low, cover and simmer until the quinoa is transparent and tender, 16-18 minutes.

Remove the pot from the heat, lay a clean folded kitchen towel across the top of the pot and replace the lid. Let sit for 10 minutes, then fluff the quinoa with a fork. Stir in the lemon juice and fresh parsley or herbs. Season with salt and pepper to taste and serve.

Per ¾"'cup serving: 170 calories, 3.5 g fat (0 saturated), 0 mg cholesterol, 30 g carbohydrates, 6 g protein, 4 g fiber, 220 mg sodium

Serves 6