Sonoma Southwestern Grain Medley - 3 pts

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Sonoma Southwestern Grain Medley - 3 pts

½ cup fresh or frozen corn kernels

1 teaspoon extra-virgin olive oil

1 cup cooked quinoa*

½ cup cooked brown or wild rice

½ cup canned black beans, rinsed and drained

½ cup finely chopped red bell pepper

½ cup finely chopped green bell pepper

½ cup finely chopped, seeded cucumber

2 tablespoons thinly sliced green onion

2 tablespoons lime juice

1 tablespoon extra-virgin olive oil

1½ teaspoons finely chopped fresh jalapeño or serrano chile pepper**

1½ teaspoons chopped fresh cilantro

Kosher salt

Freshly ground black pepper

 

 

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-

high heat. Add the corn and the 1 teaspoon oil. Cook and stir about 5

minutes or until browned and toasted. Transfer to a large bowl. Add

the quinoa, rice, black beans, bell peppers, cucumber, green onion,

lime juice, the 1 tablespoon oil, jalapeño, and cilantro. Mix well;

season to taste with kosher salt and black pepper.

 

START TO FINISH: 30 MINUTES

MAKES: 4 SERVINGS

 

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0

mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g pro.

 

Source: The Sonoma Diet. 2005 by Connie Guttersen.

Formatted by Chupa Babi in MC: 01.11.07

 

*Note: Look for quinoa at a health food store or in the grains section

of a large supermarket. To cook quinoa, in a small saucepan add 1/3

cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes

or until quinoa is tender and water is absorbed.

 

**Note: Because hot chile peppers contain oils that can burn your skin

and eyes, wear rubber or plastic gloves when working with them. If

your bare hands do touch the chile peppers, wash your hands well with

soap and water.

 

 

 

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