A little quinoa for lunch.

Wednesday, February 27, 2013

My lunch today consisted of a little leftover quinoa (Keen-wah) that I had. I mixed about two cups of fresh spinach into it, along with 4 oz. of chicken breast, some green chiles & a little hot sauce. It was quite filling & very tasty! Have you tried quinoa yet?

It is considered to be a whole grain, but it is actually a seed. You prepare it like rice or barely, but it takes much less time to cook than many other whole grains. It cooks in just 10 - 15 minutes. It is high in protein & provides all 9 essential amino acids, making it a complete protein.

According to the USDA nutrient database, one cup of cooked quinoa provides:

222 calories
3.4 grams of fat
8.14 grams of protein
5 grams of fiber
39.41 mg carbohydrates
31 mg calcium
2.76 mg iron
318 mg potassium
13 mg sodium
2.02 mg zinc


One thing to note...soak your quinoa before you cook it for at least 15 minutes and then rinse it thoroughly. This helps get rid of any bitter taste! ;)
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