Quinoa with Black Beans and Mexicorn

I can already hear it...you're saying what the heck is Quinoa?! Quinoa (pronounced keen-wah) is an excellent alternate side dish to your traditional grains, such as rice, that not many people are familiar with. It is high in fiber and protein and is a complex carb, meaning it takes longer to break down and will not cause as much of an insulin spike. It has numerous other health benefits that you can read about here.

The preparation of this grain is similiar to that of rice, therefore, there are many different ways you can change it up and make it delicious. I've done a slightly spicy, "south of the border" style here but you can modify as you please!

Quinoa with Black Beans and Mexicorn

• 3/4 cup quinoa
• 1 1/2 cups of 99% fat free chicken or vegetable stock, can use water if the others are unavailable
• 1 small onion, chopped
• 2 garlic cloves, peeled and chopped
• 1 tsp olive oil (or oil of choice)
• 1/2 can Mexicorn
• 1/2 can reduced sodium black beans
• 3/4 tsp ground cumin
• 1/4 tsp cayenne pepper

1. Heat the oil in a sauce pan over medium heat. Add onions and garlic to the pan and saute until lightly browned.
2. Add quinoa and stock/water to the sauce pan.
3. Add all of your seasonings and stir well.
4. Bring to a boil then cover and reduce heat to a simmer. Simmer for 20 minutes
5. Stir in corn and black beans and continue to simmer for approximately 5 minutes, or until heated through and all liquid is cooked out.

The skinny: One cup of cooked quinoa has approximately 225 calories, 4 grams of fat, 8 grams of protein, and 5 grams of fiber!

This would be delicious along-side my Southwestern Stuffed Bell Peppers or your favorite spicy dish! :)

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