CHIP Tip No. 7: Keen on Quinoa
from CHIP Clinical Manager Amy Lister, R.D.

Quinoa (pronounced “keen-wah”) is sometimes referred to as a “super grain” due to its exceptional nutritional profile, but it's actually not a grain at all. It is the botanical fruit of a plant cultivated in South America which was a staple of the Incan diet. Quinoa contains about 50% more protein than the grains to which it is often compared, making it a more complete protein. It also provides calcium, iron and potassium.

Quinoa can be considered a grain for cooking purposes, because it can be used in place of rice, couscous or other grains in most recipes. In addition to its nutritional benefits, it cooks up quickly, which makes it desirable for a speedy meal. Cooking is complete in about 15 minutes, which is a wonderful reason to choose this nutritional powerhouse instead of rice in your next pilaf or casserole dish.

Try this recipe adapted from Eden Organics for a quick and nutritious meal. Use Eden Organic products if you choose, or substitute your favorite brand.

Spanish Quinoa

1 (14.5oz.) can diced tomatoes with green chilies (no salt added)
2 cloves minced garlic
1 medium onion
½ cup quinoa washed and drained
1 green bell pepper, diced
1 teaspoon chili powder
1 teaspoon cumin
Water
Spray olive oil

Drain tomatoes and reserve the juice. Spray pan with olive oil to coat and sauté garlic and onions until translucent. Place the tomato juice in a measuring cup and add enough water to equal one cup. Add the liquid to the sautéed vegetables and bring to a boil. Stir in quinoa and peppers. Cover and cook about 15 minutes or until the liquid is absorbed.
Stir in tomatoes and spices. Cook another 2 to 4 minutes until hot. Makes 4 servings.

Nutritional information per serving: 146 calories, 2.6 gm fat, 6 gm protein, 25 gm carbohydrates, 75 mg sodium.