Recipe: Quinoa With Tomatoes, Mangoes and Toasted Almonds

This dish is delicious with a mixed green salad or grilled veggies. Or you can pair this dish with leftover poultry or fish, along with a salad or grilled vegetable.

This recipe is also flexible, depending on the season. You can substitute 1.5 cups of diced fresh tomatoes for canned tomatoes. Or swap fresh grapes, sliced peaches or apricots for the fresh mango.

Ingredients

1 cup quinoa
3 tablespoons slivered almonds
1 small onion, minced
2 teaspoons ground cumin
¼ teaspoon ground tumeric
¼ teaspoon cinnamon
3 tablespoons fresh lemon juice
1 cup fat-free, reduced sodium chicken broth
One 14.5 ounce can no-salt-added diced tomatoes, well drained
1 mango, diced

Preparation

1. Pre-heat oven to 350 degrees.
2. In a fine sieve, thoroughly rinse the quinoa under cold running water. Drain well and set aside.
3. Place the almonds in a small baking pan and toast in the oven until browned, for about 8 minutes, watching carefully that they do not burn. Set aside.
4. Heat the oil in a sauce pan over medium heat. Add the onion and sauté until it begins to wilt. Add the quinoa and cook for another minute, stirring frequently. Stir in the broth, 2/3 cup water, and the tomatoes.
5. Bring to a simmer. Cover and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, stir in the mango, and re-cover. Allow to sit for 5 minutes. Fluff with a fork and fold in the almonds.

Nutritional information (Per serving)

Calories: 190
Total fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 110 mg
Protein: 6 g
Carbohydrate: 32 g
Total Fiber: 4 g
Potassium: 320 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)