Three Quinoa Dishes Adapted by Pam

Pam Ellingson

By
@wmnofoz

These dishes just hit me as being great, healthy, low calorie, high protein and high fiber for all of our "New Years Resolutions" eating . They are originally from Eat Better America and General Mills. I have made some changes to the recipes but have not changed the nutritional values substantially. There are suggestions I have added just to get your creative juices going. Hope you enjoy the rather ODD format to gather all three recipes in one "recipe post".
I will add my own photos when I make these dishes. :)


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Method:

Stove Top

Ingredients

SEE INGREDIENTS LISTED BELOW WITH INDIVIDUAL RECIPES.

Directions Step-By-Step

1
Quinoa with Black Beans
Quinoa is high in protein and low in fat. It cooks quickly and makes a terrific vegetarian or vegan dinner choice. As is, this recipe works well as a side dish. Just double the serving size to make it a main dish. (Or for non vegetarian options, include some chopped grilled chicken or shrimp.)

Prep Time:30 min
Start to Finish:30 min
makes:8 servings (1/2 cup each)

1 cup uncooked quinoa
2 cups chicken or vegetable broth
1 cup black beans (from 15-oz can), drained, rinsed
1/2 cup frozen whole kernel corn, thawed
1 small tomato, chopped (1/2 cup)
1/4 cup chopped fresh cilantro
4 medium green onions, chopped (1/4 cup)
1 tablespoon fresh lime juice
1 clove garlic, finely chopped
1/4 teaspoon salt

1. Rinse quinoa thoroughly until water runs clear by holding under cold running water in a fine-mesh strainer; drain well.
2. In medium saucepan, bring the broth to a boil. Add quinoa; reduce heat to low. Simmer covered 15 to 20 minutes or until broth is absorbed.
3. Fluff with a fork. Stir in all remaining ingredients. Cook uncovered about 3 minutes,until thoroughly heated,stirring occasionally.

This would also make a great Luncheon salad by refrigerating it until needed and adding a bit of lime and olive oil vinaigrette made with some dijon and chopped cilantro.

Nutritional Information
1 Serving: Calories 130 (Calories from Fat 15); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 340mg; Total Carbohydrate 23g (Dietary Fiber 4g, Sugars 2g); Protein 6g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 4%; Iron 15% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet
2
Quinoa with Cranberries and Pecans
Made by adding beans, cranberries and pecans to quinoa, this healthy, vegan side dish also is a quick and filling main dish. For a main dish, double the serving size

Prep Time:10 min
Start to Finish:25 min
makes:6 servings (1/2 cup each)

2 tablespoons olive or canola oil
1 cup uncooked quinoa, rinsed, well drained
2 cups vegetable broth
1/2 cup sliced green onions (8 medium)
1 medium clove garlic, finely chopped (1/2 teaspoon)
1/2 teaspoon rubbed sage
1/3 cup sweetened dried cranberries
1/4 cup coarsely chopped pecans, toasted
1 cup Progresso® cannellini beans, drained and rinsed (from 19-oz can)
1/2 to 1 teaspoon grated orange peel
1/4 cup coarsely chopped fresh parsley

1. Heat 1 tablespoon of the oil over medium heat in a medium saucepan. Add the quinoa to the oil and cook 3 to 5 minutes, stirring frequently, until browned. Pour in broth and heat to boiling. Turn heat to low. Cover and simmer 15 minutes or until all liquid is absorbed.
2. Meanwhile, in an 8 to 10" skillet, heat remaining 1 tablespoon oil over medium heat. Stir in onions, garlic and sage and cook 5 minutes until onions are crisp-tender, stirring occasionally. Remove from heat and add cooked quinoa and all remaining ingredients except parsley. Sprinkle with parsley just before serving.

Nutritional Information
1 Serving: Calories 250 (Calories from Fat 90); Total Fat 10g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 340mg; Total Carbohydrate 34g (Dietary Fiber 5g, Sugars 8g); Protein 7g Percent Daily Value*: Vitamin A 10%; Vitamin C 4%; Calcium 6%; Iron 15% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
3
Quinoa-Almond Salad
Quinoa is higher in unsaturated (good) fats and protein and lower in carbohydrates than most grains so there are many reasons to include it in a healthy diet. Adding nuts, fruits and fresh vegetables to quinoa really makes the flavor shine.

Prep Time:20 min
Start to Finish:35 min
makes:6 servings

1 cup uncooked quinoa, rinsed well
2 cups water
1/2 teaspoon salt
1/2 cup coarsely shredded carrot(1 small)
1/4 cup sliced or slivered almonds, toasted*
1/4 cup dried cherries, cranberries or chopped fresh apple.
Balsamic Vinaigrette
2 tablespoons chopped fresh parsley
1 1/2 tablespoons canola or soybean oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
Dash of pepper

1. In 2-quart saucepan, bring quinoa, water and salt to boiling stirring once or twice and reduce heat to low. Simmer covered for 12 to 15 minutes or until tender.
2. Remove pan from heat; let stand 5 minutes, fluff quinoa with fork. Allow to cool while making the Balsamic Vinaigrette.
3. Mix vinaigrette, quinoa and remaining ingredients in serving bowl. Serve warm if desired, or cover and refrigerate about 4 hours to serve chilled.
*To toast nuts, bake in a shallow pan in 350┬░ oven about 10 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring constantly til golden brown. Remove nuts from pan before they get dark golden as they will continue to cook from residual heat.

Nutritional Information
1 Serving: Calories 190 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 410mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 8g); Protein 5g Percent Daily Value*: Vitamin A 40%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie

About this Recipe

Main Ingredient: Rice/Grains
Regional Style: American
Dietary Needs: Vegetarian
Other Tags: Quick & Easy, Healthy