By Karen Hanson

One Pan Mexican Quinoa

mexicanquinoa

Ingredients

Yield 4 servings…Light, healthy and nutritious. And it's so easy to make - even the quinoa is cooked right in the pan.                  

1 tablespoon olive oil

2 cloves garlic, minced                             

1 jalapenos, minced

1 cup quinoa                                                                                                          

1 cup vegetable broth, low salt

1 (15-ounce) can black beans, drained and rinsed, no salt added

1 (14.5 oz) can fire-roasted diced tomatoes

1 cup corn kernels

1 teaspoon chili powder

1/2 teaspoon cumin

Kosher salt and freshly ground black pepper, to taste

1 avocado, halved, seeded, peeled and diced

Juice of 1 lime

2 tablespoons chopped fresh cilantro leaves

Instructions

Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno and cook, stirring frequently until fragrant, about one minute.

Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.

Nutrition Facts

Amount Per Serving:  Calories 401.8 Calories from Fat 130.5   Total Fat 14.5g 22%    Saturated Fat 2.1g 11%   Sodium 262.6mg 11%

Total Carbohydrate 57.2g 19%   Dietary Fiber 13.7g 55%    Sugars 1.7g    Protein 15.2g 30% 

  • Karen Hanson

    Karen Hanson

    Karen Hanson is a dietitian for the Johnson County Department of Health and Environment.  Her  role is to promote sound nutrition practices and education for the public. She is a Registered Dietitian and a Certified Exercise Physiologist through the American college of Sports Medicine.  Karen and her husband have been... Read more