Apple-Raisin Breakfast Quinoa

Makes 5 servings, 2/3 cup per serving (about 3 ounces of milk per serving)


1 cup - quinoa, rinsed according to package directions
½ teaspoon - ground cinnamon
2 cups - lowfat or fat free milk
½ cup - water
3 tablespoons - brown sugar
1 - tart-sweet apple (such as Braeburn), chopped
½ cup - raisins
1/3 cup - chopped toasted walnuts


Toast quinoa and cinnamon in a medium saucepan over medium heat, stirring often. Cook until quinoa is golden and cinnamon is fragrant, about 2 minutes. Add milk, water, and brown sugar, bring to a simmer, and cover. Reduce heat to medium-low and cook until liquid is absorbed, 20 to 25 minutes. Fold in chopped apple, raisins, and walnuts and let stand a few minutes, covered, to heat through. Serve with additional milk.


300 calories; 7 g fat; 0.5 g saturated fat; 0 mg cholesterol; 10 g protein; 53 g carbohydrates; 4 g fiber; 5 mg sodium; 163 mg calcium. Nutrition figures based on using fat free milk.