Pack with: whole-grain crackers or breadsticks. Drink: flavored sparkling water. Prep tip: Easy to modify; just add any crisp vegetables you have on hand (zucchini and fresh chilies are good). Serving tip: This is also nice for a light dinner, mounded on a bed of mixed greens.
Recipe Ingredient Details:
1 cup water or vegetable broth
1/2 cup quinoa (well rinsed)
1 teaspoon olive oil
3 teaspoons lime juice
1/4 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1 tablespoon minced scallions
1 tablespoon chopped fresh cilantro
1/4 cup chopped green onions
1 15-ounce can no-salt black beans (rinsed and drained)
1 ear (about 1 cup kernels) fresh corn (cooked, kernels removed )
1 small tomato (about 3/4 cup) (chopped)
3/4 cup bell pepper (red, orange, yellow, or a mix) (chopped )
2 tablespoons canned green chilies (diced )
1 cup fresh mango or peach (chopped)
In a saucepan, bring water or broth to a boil. Add quinoa, cover, and simmer on low heat until water is absorbed, 10–15 minutes. Cool.
In a small bowl, combine olive oil, lime juice, cumin, cayenne, scallions, and cilantro. In a large bowl, combine cooled quinoa, green onions, beans, corn kernels, tomato, bell pepper, green chilies, and mango or peach. Add olive oil mixture and toss gently. Season with salt and pepper. Cover and refrigerate until cool. Serve with lime wedges.
Recipe Additional Notes:
PER SERVING: 125 cal, 11% fat cal, 2g fat, 0g sat fat, 0mg chol, 5g protein, 24g carb, 5g fiber, 40mg sodium
Fri, 2007-06-29 19:13