Cinnamon-Mango Quinoa

Don’t fear the quinoa. Nutritionally, it packs a lot of goodness in a low-carb dish.



Quinoa (pronounced KEEN-wah) is a pearly little super grain that’s packed with calcium, iron, vitamin E and eight essential amino acids! Mango adds a natural sweetness to this cooked grain.

Prep Time: 10 minutes
Cooking Time: 15 minutes
Standing Time: 2-3 minutes
Yield: 2 servings

Ingredients:
½ cup water
¼ cup quinoa, rinsed and drained
¼ cup chopped dried mango
1⁄8 teaspoon ground cinnamon
Pinch ground allspice
¼ cup vanilla-flavored fat-free yogurt sweetened with aspartame
Additional ground cinnamon (optional)

Preparation:

  1. Combine water and quinoa in small saucepan. Bring to a gentle boil. Reduce heat to medium-low or low. Cover and very gently simmer about 15 minutes or until most of the liquid is absorbed. (Grains will be translucent and outer germ layer will be separated.)
  2. Remove from heat; stir in mango, 1/8 teaspoon cinnamon and allspice. Cover and let stand for 2 to 3 minutes or until fruit is softened.
  3. To serve, spoon cooked quinoa into bowls. Top each with 2 tablespoons yogurt. If desired, sprinkle with additional cinnamon.

Per Serving (about ½ cup):
calories: 150; 10 calories from fat
total fat: 1.5 g; 0 g saturated fat, 0 g trans fat
cholesterol: 0 mg
sodium: 35 mg
total carbohydrates: 30 g
fiber: 2 g
sugars: 13 g
protein: 5 g
vitamins: vitamin A (4% DV), vitamin C (2% DV)
minerals: calcium (10% DV), iron (6% DV)
exchanges: 1 fruit, 1 starch

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