Health Essentials from Cleveland Clinic

This seasonal summer 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. Substitute 1.5 cups diced fresh tomatoes for canned tomatoes and fresh grapes, sliced peaches or apricots for 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)