Quinoa Tabbouleh

1 cup quinoa

2 cups fat-free, lower-sodium chicken broth

1 pounds plum tomatoes, skinned, seeds removed and chopped (include the juice)

1 cups finely chopped onions

6 tablespoons fresh lemon juice

3 tablespoons chopped fresh mint leaves

3 tablespoons chopped fresh parsley (flat-leaf preferred)

1 tablespoon plus 2 teaspoons olive oil

1 teaspoon toasted sesame seed oil

½ teaspoon salt

½ teaspoon fresh ground black pepper (or to taste)

Four hours or up to one day ahead: Add quinoa and broth to a 3- or 4-quart saucepan, place over medium-high, and bring to a boil. Reduce heat to low, stir quinoa, cover pan and gently simmer 14-18 minutes, or until cooked. Uncover pan, let quinoa cool to room temperature and then place in a bowl, cover and refrigerate until cold (4 hours), or overnight.

When ready to assemble: Add chilled quinoa to a large mixing bowl and fluff with a fork. Fold in tomatoes, onion, lemon juice, mint leaves, parsley, olive oil, sesame oil, salt and pepper; mix until combined. Taste and adjust seasoning. Serve immediately (see note).

Serves six.

@Recipe nutrition:Nutrition values per serving: 196 calories (30 percent from fat), 6.6 g fat (0.9 g saturated), 3.8 g fiber, 6 g protein, 31 g carbohydrate, 0 cholesterol, 346 mg sodium.

Cook's note: if you're not going to serve immediately, combine all ingredients except for the mint (it will quickly discolor). When ready to serve, chop and add the the mint.

LeanSuggestion: For a vegetarian dish, use 2 cups vegetable broth in place of the chicken broth.