This southwest dish features quinoa, an ancient grain, and chicken. Both add complete protein to this meal. Red bell pepper and carrots are loaded with vitamins A & C, fiber and antioxidants. Plus a healthy dose of fiber. Thanks to the immune-boosting cumin, this recipes is a complete, and healthy, meal in a bowl.
Ancient grains are a group of foods that provide more nutrients and less gluten than their modern counterparts. Feel free to swap out the quinoa for other ancient grains.
Southwest Quinoa
Serves: 6 (1 cup each)
Ingredients
- 2 ½ cups lower-sodium chicken broth, divided
- ¾ cup dry quinoa
- 2 tablespoons olive oil
- 1 cup diced onion
- 1 cup diced carrot
- 1 cup diced red bell pepper
- ½ cup diced celery
- 1 (4 oz.) can diced chilies, drained
- ½ teaspoon black pepper
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons minced garlic
- 1 (14.5 oz.) can diced tomatoes with green chilies, drained
- 2 cups diced cooked chicken
- 1 cup finely shredded 2%-milk Mexican cheese blend
Instructions
- Preheat oven to 350 degrees.
- Bring 1½ cups chicken broth to a boil in a 2-quart saucepan. Add quinoa, return to a boil, cover and cook over medium heat 12 minutes or until quinoa has absorbed all the broth. Remove from heat, fluff, cover and set aside.
- Heat olive oil in a large skillet over medium heat. Add onion, carrot, red bell pepper, celery and diced chilies; sauté until tender, about 3 minutes. Add black pepper, chili powder, cumin and coriander and sauté 2 minutes. Add garlic and sauté 1 minute. Add remaining cup of chicken broth, diced tomatoes, chicken and prepared quinoa. Stir to combine.
- Pour mixture into a greased 9-by-13-inch baking dish. Top with shredded cheese. Bake 30 minutes or until heated through.
Nutrition Facts per Serving:
- Calories: 310
- Protein: 23g
- Carbohydrate: 27g
- Saturated Fat: 4.5g
- Cholesterol: 91mg
- Sodium: 740mg
- Dietary Fiber: 5g
- Fat: 12g
- Trans fats: 0g
Source: Hy-Vee Seasons Health
