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
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)
- 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.)
- 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.
- 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