Corn and Bean Quinoa Pilaf
Recipe from Diabetic Living

Quinoa, a grain, adds a crunchy texture and nutty flavor to this healthy side dish recipe. It's also high in protein and rich in calcium.


Corn and Bean Quinoa Pilaf

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Ingredients
  • 1  teaspoon
    olive oil
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  • 1/2  cup
    chopped onion
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  • 2  cloves
    garlic, minced
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  • 1/2  cup
    quinoa*
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  • 1  cup
    reduced-sodium chicken broth or vegetable broth
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  • 2/3  cup
    water
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  • 3/4  cup
    Black Bean and Corn Salsa
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  •  
    Fresh jalapeno chile pepper slices** (optional)
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Directions
1.
In a large saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until onion is tender, stirring occasionally. Add quinoa; cook and stir about 3 minutes or until quinoa is lightly browned.
2.
Add chicken broth and the water. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until all of the liquid is absorbed and the quinoa is tender. Add Black Bean, Grilled Corn, and Jicama Salsa to quinoa mixture; heat through. If desired, garnish with jalapeno slices. Makes 4 (1/2-cup) servings.

Black Bean and Corn Salsa
In a bowl, toss together one 15-ounce can black beans, rinsed and drained; 1 cup thawed whole kernel corn; 1 chopped large tomato, 1/2 cup chopped peeled jicama; 2 thinly sliced green onions; 1 finely chopped, seeded fresh jalapeno pepper; 2 tablespoons snipped fresh cilantro; 2 tablespoons lime juice; 1/4 teaspoon salt; and 1/4 teaspoon ground cumin.

Test Kitchen Tip
Look for quinoa at a health food store or in the grains section of a large supermarket.

Test Kitchen Tip
Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Nutrition information
Calories 128, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 227 mg, Carbohydrate 23 g, Fiber 3 g, Protein 6 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch 1.5. Percent Daily Values are based on a 2,000 calorie diet
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