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Quinoa with Black Beans and Corn (Stage 7)

This quick and flavorful meal using quinoa, the grain with the highest protein content, is sure to become a favorite!

INGREDIENTS:
  • - 1 teaspoon canola oil
  • - 1 onion, chopped
  • - 2 cloves garlic, peeled and chopped
  • - ¾ cup uncooked quinoa
  • - 1 ½ cups chicken or vegetable broth
  • - 1 teaspoon ground cumin
  • - ½ teaspoon cayenne pepper
  • - ¼ teaspoon salt
  • - ¼ teaspoon pepper
  • - 1 cup corn kernels, canned or frozen
  • - 1 (15 ounce) can black beans, rinsed and drained
  • - 1/3 cup fresh cilantro, chopped

1.  Heat canola oil in a medium pan over medium heat.  Stir in the onion and garlic, and sauté until soft.

2. Add quinoa and broth to onion and garlic mixture, stir.  Next, add cumin, cayenne pepper, salt, and pepper.  Let the mixture come to a boil.  Then, cover, reduce heat, and let simmer for 20 minutes.

3. Add corn and black beans and allow to heat through before gently mixing in cilantro.

Serving Ideas:

  • Side dish to a very lean or lean protein
  • Add rotisserie chicken
  • Add scrambled egg whites for a “fried rice” type meal

Prep Time 00:05; Cook Time 00:20; Total Time 00:25; Calories 183; Carbohydrates 32.8g; Cholesterol 0mg; Fat 2.4g; Fiber 4.5g; Protein 8.6g; Serving Size 1; Sodium 337mg; Sugar 2.6g; Recipe Yield 6

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