Quinoa with Black Beans and Corn

I had never even heard of quinoa until I started this whole healthier-eating, weight-loss thing. I didn't even know how to pronounce it (it's "KEEN-wha" by the way), much less what it was, how it tasted or how you cooked it. Turns out it's this incredibly nutritious food that is like a grain, but is not a grain. It's related to spinach and is listed in the World's Healthiest Food list Got that? Here's what news-press.com said about this super-food:

"Quinoa is called a super grain even though it is not a grain at all but the seed of a leafy plant that is related to spinach. The excellent quality protein in quinoa has been compared to the quality of the protein in milk. It has twice as much protein as any grain and is also high in potassium, riboflavin, niacin and thiamin, as well as being gluten-free. Quinoa is indigenous to the Andes in South America where it has been grown since 3,000 B.C. — and where it was called the "mother grain" by the Incas."

If you're reluctant to try it, don't be! It tastes great by itself, but it tastes even better mixed with spices and veggies like garlic. That's because it absorbs the flavors of whatever you cook it with. It makes a great side dish to chicken and steak, but this recipe makes a hearty, filling and (best of all!) low-point meal unto itself!

You can find quinoa in almost every supermarket, in the bulk natural foods section. It will probably be next to things like millet and rice.

QUINOA WITH BLACK BEANS AND CORN (2 points per serving, plus 1 point for the tortilla)

Ingredients
1/2 teaspoon vegetable oil
3/8 onion, chopped
1-1/4 cloves garlic, peeled and chopped
1/4 cup and 2 teaspoons uncooked quinoa
1/2 cup and 1 tablespoon and 2 teaspoons vegetable (or chicken) broth
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
salt and pepper to taste
1/3 cup and 1 tablespoon frozen corn kernels
3/4 (15 ounce) can black beans, rinsed and drained
6 whole wheat tortillas

Directions
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans.
4. Lightly toast tortillas in a pan until lightly browned. Cut into fourths and give every plate 6 wedges.

Servings Per Recipe: 4
Amount Per Serving
Calories: 154
Total Fat: 1.7g
Cholesterol: 0mg
Sodium: 513mg
Total Carbs: 28.3g
Dietary Fiber: 7.4g
Protein: 7.7g