Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"The air of Provence was particularly perfumed by the refined essence of this mystically attractive bulb."
-Alexandre Dumas, Writer

The refrigerator light goes on...

The nuttiness of the quinoa and the savory shallots and chicken stock complement each other just right. Try this recipe instead of rice with your meals.


Shallots are a member of the onion family and have a shape like onions but grow segmented in cloves similar to garlic (but are not as harsh as garlic). They have a thin coppery skin with purple white flesh has a subtle onion flavor.

Two main types of shallots are found in the grocery store. The Jersey shallot is larger and has a sharper onion flavor than the smaller "true" shallot, which has a softer flavor and a slightly grayer skin. As with onions, choose shallots that are firm and round with no dried areas or wrinkling of the skin. If there is a sprout from the tip of the shallot, don't buy it; it's not very fresh.

Shallots keep longer in the refrigerator, but they will flavor other items stored with them, so put them in a plastic bag. They will keep in a cool place for a few weeks and still be fresh. 

1 Tbsp. chopped shallot = 7 calories, 0 fat, 0g sat fat, 0g mono fat, 0g protein, 2g carbohydrates, 1mg sodium, 0mg cholesterol 


Savory Quinoa - Low Sodium Version

Servings = 2 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes OK leftovers. Reheat gently.

1 tsp olive oil
1 large shallot (minced)
2 cloves garlic (minced)
1 rib celery (diced)
1/2 cup quinoa
1/8 tsp salt
fresh ground black pepper (to taste)
1 cup low sodium chicken broth
3 cups water

Place the olive oil in a medium sauce pan over medium high heat. Add the shallot and garlic. Cook, stirring frequently, for about 3 minutes.

Add the celery and cook for another 2 minutes.

Add the quinoa, salt and pepper. Cook, stirring continuously, for about 1 minute.

Add the chicken stock and water. When the water boils, reduce the heat until the quinoa is simmering. Stir occasionally.

Cook until the quinoa is soft and the liquid evaporated. Add more water 1/4 cup at a time if needed. Total cooking time about 25 to 30 minutes.

Nutrition Facts

Serving size = about 1 cup

Servings = 2


Amount Per Serving

Calories 223 Calories from Fat 50
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 203mg 8%
Total Carbohydrates 35g 12%
    Dietary Fiber 3g 13%
    Sugars 1g
Protein 9g
Vitamin A 9% Vitamin C 6%
Calcium 5% Iron 15%
Vitamin K 6 mcg Potassium 500 mg
Magnesium 94 mg