Recipe: Southwest Quinoa

Quinoa and chicken are two nutrient-rich, lean options for protein. Hy-Vee Dietitian Janine Albers suggests this tasty recipe for a dish the whole family is sure to enjoy.quinoa salad

Southwest Quinoa

Serves: 6 (about 1 cup each)

Source:  Hy-Vee Seasons Health 2013

Ingredients

2 ½ cups lower-sodium chicken broth, divided

¾ cup dry quinoa

2 tablespoons Hy-Vee Select olive oil

1 cup diced onion

1 cup diced carrot

1 cup diced red bell pepper

½ cup diced celery

1 (4 oz.) can Hy-Vee diced chilies, drained

½ teaspoon Hy-Vee black pepper

1 tablespoon Hy-Vee chili powder

2 teaspoons ground cumin

½ teaspoon ground coriander

2 tablespoons minced garlic

1 (14.5 oz.) can Hy-Vee diced tomatoes with green chilies, drained

2 cups diced cooked chicken

1 cup Hy-Vee finely shredded 2%-milk Mexican cheese blend

Directions

  1. Preheat oven to 350 degrees.
  2. 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.
  3. 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.
  4. Pour mixture into a greased 9-by-13-inch baking dish. Top with shredded cheese. Bake 30 minutes or until heated through.

Nutrition Information per serving:  Calories 310, Carbohydrate 27 g, Cholesterol 50 mg, Dietary Fiber 5 g, Fat 12 g, Protein 23 g, Saturated Fat 4.5 g, Sodium 740 mg, Sugar 7 g, Trans Fat 0 g

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Avera News Team

By Avera News Team

Marketing and Communications at Avera Health

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