Quinoa, an excellent source of protein that counts toward your whole-grain goal, is the base for this citrusy side. Be sure to use fresh mint leaves—dried mint won’t provide the flavor boost you want for this dish.

　　

Ingredients

Serves 4; 1/2 cup per serving

　　1/2 cup fresh orange juice

　　1/2 cup water

　　1/2 cup uncooked prerinsed quinoa

　　1 teaspoon olive oil (extra virgin preferred)

　　2 tablespoons fresh lemon juice

　　1 tablespoon grated lemon zest

　　2 tablespoons golden raisins

　　1 1/2 tablespoons finely chopped fresh mint

　　1 tablespoon snipped fresh Italian (flat-leaf) parsley

　　1 tablespoon sliced green onion

　　1/4 cup crumbled low-fat feta cheese

　　

Step 1

In a small saucepan, stir together the orange juice, water, and quinoa. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 12 to 15 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from the heat. Fluff the quinoa with a fork. Let stand, covered, for 10 minutes.

　　

Step 2

Meanwhile, in a medium bowl, stir together the oil and lemon juice. Stir in the remaining ingredients except the feta. Set aside.

　　

Step 3

When the quinoa is ready, use a fork to lightly stir it into the oil mixture. Gently fold in the feta. Serve at room temperature.

　　

Nutrition information

Step 4

(Per serving)

　　

Step 5

Calories: 139

　　

Step 6

Total fat: 3.5g

　　

Step 7

Saturated: 1.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 1.5g

　　

Step 11

Cholesterol: 3mg

　　

Step 12

Sodium: 129mg

　　

Step 13

Carbohydrates: 23g

　　

Step 14

Fiber: 2g

　　

Step 15

Sugars: 6g

　　

Step 16

Protein: 5g

　　

Step 17

Calcium: 74mg

　　

Step 18

Potassium: 242mg

　　

Dietary Exchanges

Step 19

1 starch

　　

Step 20

1/2 fruit

　　

Step 21

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition