Makes 6 servings
Prep Time: 35 minutes
Total Time: 1 hour 45 minutes
Note: Not a diabetes-friendly recipe.
Quinoa (KEEN-wah) was called "mother grain" by the ancient Incas, and with good reason. This rice-shaped grain supplies all eight amino acids needed for a "complete protein" and contains more protein than any other grain.
SALAD
1 1/2 cups Green Giant frozen cut green beans
1 1/3 cups water
3/4 cup uncooked quinoa, rinsed, well drained
1 can (15 ounces) Progresso cannellini beans, drained, rinsed
1/4 cup sliced green onions (4 medium)
4 leaf lettuce leaves
DRESSING
3 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
1/4 teaspoon coarse salt (kosher or sea salt)
1 clove garlic, finely chopped
4 to 5 drops red pepper sauce
- In 2-quart saucepan, stir together green beans, water and quinoa. Heat to boiling. Reduce heat; simmer 12 to 15 minutes or until water is absorbed. Remove from heat. Cool 10 minutes.
- In medium bowl, mix cooked quinoa mixture, cannellini beans and onions. Cover; refrigerate 1 hour or until chilled.
- Meanwhile, in small jar with tight-fitting lid, place dressing ingredients; shake well. Refrigerate until ready to serve.
- Just before serving, pour dressing over salad; toss gently to coat. Serve on lettuce-lined plates.
Round out with 3 ounces of (cooked) fish, skinless poultry, lean meat or tofu and a piece of whole grain bread.
Success Tip: Uncooked quinoa has a bitter coating and therefore must be rinsed and drained thoroughly before cooking it.
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1 Serving
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Calories: 227
Protein: 9g
Carbohydrate: 33g
Dietary Fiber: 6g
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
Calcium: 100mg
Sodium: 120mg
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