1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeño pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation :
1. Rinse quinoa thoroughly to rid it of its bitter coating.
2. Place in a 2 quart saucepan with the chicken broth.
3. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy.
4. Allow to cool.
5. Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeño pepper and cilantro.
6. Whisk lime juice, oil, and cumin in a small bowl.
7. Drizzle over quinoa salad, then toss.
Per Serving :
Calories 181,
Calories from Fat 34,
Total Fat 3.8g (sat 0.4g),
Cholesterol 0mg,
Sodium 94mg,
Carbohydrate 29.8g,
Fiber 4.4g,
Protein 7g
Source : Fiona Haynes, Your About.com Guide to Low Fat Cooking
