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Healthy, Clean Eating Recipes
I
get asked often about Quinoa - what is it, how do you pronounce it, and most of
all... how do you cook it??
Quinoa is a fabulous, high protein "grain". It's actually a seed. And it's a
complete protein, containing all the essential amino acids.
Always rinse your quinoa. Even if the box says
pre-rinsed. There is a bitter coating on the seeds, and you don't want a taste
of that, lol! Preparing quinoa is easy - no worries! And it's easy to tell when
it's done - the germ pops out - in other words, it'll look like the grains
sprouted little tails :-) You can change up the flavor & look easily... use
different flavored broths instead of water, use seasonings (love me my Mrs
Dash!), add a can of diced or crushed tomatoes, green chilies, black beans...
whatever! There are multiple colored varieties, too... I love to mix 1/3 cup of
white, 1/3 cup of red, 1/3 cup of black all together. It's pretty!
-
Basic Quinoa
makes 4 1/2-cup servings -
Ingredients:
1 cup quinoa
2 cups liquid (I prefer low sodium broth to water)
*optional: seasonings like Mrs Dash or other no-salt blends
Pinch of sea-salt -
Directions:
For every one cup of quinoa, bring two cups of water to a boil (just like rice). If you prefer a more al dente texture, then use just 1.5 cups of water.
Cover when boiling and reduce to a simmer. Cook for 12-15 minutes, or until the germ separates from the seed. The cooked germ looks like a tiny curl. See photograph below comparing cooked quinoa to uncooked quinoa.
Let stand for about 3 minutes to become fully fluffy.
Nutrition Info: Serving size 1/2 cup. 164 calories, 7 protein,
28 g carbohydrate, 3 g fat, 3 g fiber, 42 mg sodium, 0g sugar.
Photo credit TwoHealthyKitchens.com
