Southwest Quinoa Salad - 26g Carbs, 4.5g Fiber, 2g Sugar
From: www.cleaneatingmag.com
An honorary mention in our AHA collaboration, this heart-healthy
quinoa dish comes from Chef Jean Hertzman, PhD, CCE, assistant
professor of food and beverage management at the William F. Harrah
College of Hotel Administration at UNLV.
By Jean Hertzman
Serves: 8
Makes: 8 cups
1/3 cup fresh lemon juice
1/3 cup olive oil
3 Tbsp chopped fresh cilantro
Sea salt and fresh ground black pepper, to taste
1 cup quinoa, rinsed and drained
1 tsp cumin seeds, toasted OR 1 tsp ground cumin
High-heat cooking oil (such as sunflower, safflower, peanut or
grape seed oil), as needed to lightly coat grill grate
2 cobs fresh corn, husks and silk removed OR
1 1/4 cups frozen corn, thawed
1 cup cooked black beans, drained
1 plum tomato, diced
1 zucchini or yellow zucchini squash, diced
1/4 cup finely chopped red onion
In a small bowl, whisk lemon juice, olive oil, cilantro, salt and
pepper; set aside.
In a saucepan, bring 2 cups water to a boil; add quinoa and cumin.
Cover, reduce heat to medium-low and simmer until liquid is absorbed,
about 12 minutes. Remove pan from heat and let stand for 5 minutes.
Uncover, fluff with a fork and let cool for at least 10 minutes.
Meanwhile, heat an outdoor grill to medium-high and lightly oil grate
with cooking oil. Add corn, close lid and grill, turning once, until
tender and lightly charred, 10 to 15 minutes. (Alternatively, boil
cobs in a large pot of simmering water. Cover and cook until tender,
6 to 10 minutes.) Let corn cool,
In a large bowl, combine quinoa, corn kernels, beans, tomato, zucchini
and onion. Pour lemon-cilantro dressing over top and toss to combine.
Cover and refrigerate salad for at least 1 hour to allow flavors to
meld, or up to 2 days.
Servings: 8
Makes: 8 cups
Serving Size: 1 cup
Nutrients per Serving:
221 Calories, 11g Total Fat, 1.5g Sat. Fat, 8g Monounsaturated Fat,
2g Polyunsaturated Fat, 26g Carbs, 4.5g Fiber, 2g Sugars, 6g Protein,
23mg Sodium, 0mg Cholesterol
