One Skillet Mexican Quinoa

Low Cholesterol - Diet and Healthy

With a large family, I love these one skillet dishes where, for at least 15 minutes, I can 'set it and forget it!' And the kids love it! Serve it for Cinco de Mayo or any night of the week!

Brief

Prep 15 mins

Cook: 25 mins

Total: 40 mins

Servings: 4

Yield: 4 servings

One Skillet Mexican Quinoa

Ingredients

1 tablespoon olive oil

1 jalapeno pepper

chopped

2 cloves garlic

chopped

1 (15 ounce) can black beans

rinsed and drained

1 (14.5 ounce) can fire-roasted diced tomatoes

1 cup yellow corn

1 cup quinoa

1 cup chicken broth

1 tablespoon red pepper flakes

or to taste

1 ½ teaspoons chili powder

½ teaspoon cumin

1 pinch kosher salt and ground black pepper to taste

1 avocado - peeled

pitted

and diced

1 lime

juiced

2 tablespoons chopped fresh cilantro

Caribbean Fish Soup

Diet and Healthy

Directions

Step 1

Heat oil in a large skillet over medium-high heat. Saute jalapeno pepper and garlic in hot oil until fragrant about 1 minute.

Step 2

Stir black beans tomatoes yellow corn quinoa and chicken broth into skillet; season with red pepper flakes chili powder cumin salt and black pepper. Bring to a boil cover the skillet with a lid reduce heat to low and simmer until quinoa is tender and liquid is mostly absorbed about 20 minutes. Stir avocado lime juice and cilantro into quinoa until combined.

Nutritional Information

One Skillet Mexican Quinoa

Servings Per Recipe:4

Calories: 450.1

% Daily Value *

Protein: 16.5g 33%

Carbohydrates: 67.1g 22%

Dietary Fiber: 17.2g 69%

Sugars: 5.1g

Fat: 14.9g 23%

Saturated Fat: 2.1g 11%

Cholesterol: 1.5mg 1%

Vitamin A Iu: 1523IU 31%

Niacin Equivalents: 5.9mg 45%

Vitamin B6: 0.6mg 35%

Vitamin C: 20.2mg 34%

Folate: 208.8mcg 52%

Calcium: 82.1mg 8%

Iron: 5.1mg 29%

Magnesium: 158.2mg 57%

Potassium: 1021.4mg 29%

Sodium: 1098.5mg 44%

Thiamin: 0.4mg 38%

Calories From Fat: 134.3

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.