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We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.
Quinoa is technically a seed, but is often categorized as a whole grain (it counts for whole grain week of the January Challenge!). This ancient grain made our recent list of 10 Foods that Fill You Up because it’s high in protein (8 grams per serving) and fiber (5 grams per serving). Quinoa is one of my favorite grains because I love its nutty flavor and texture, but also because it cooks quickly (as opposed to wheat, rye and spelt berries, which I love but that take forever to cook).
If you’ve never cooked quinoa before, Giada DeLaurentiis’ Herbed Quinoa is a good basic recipe to start with. It’s a great side dish served with chicken, fish or pork, or add a scoop to mixed greens and a few toasted walnuts for a filling lunch salad.
2 3/4 cups low-sodium chicken stock (substitute vegetable broth to make it vegetarian)
1/4 cup fresh lemon juice
1 1/2 cups quinoa
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.
Total Fat: 18
Saturated Fat: 3 grams
Protein: 13 grams
Total carbohydrates: 46 grams
Sugar: 1 gram
Fiber: 5 grams
Cholesterol: 0 milligrams
Sodium: 176 milligrams
Other quinoa recipes to try:
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