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Celebrating our Heritage with this Cilantro Lime Quinoa Bowl

Author: Diana Rodriguez is a Latina Registered Dietitian in the state of New York who works with women, specifically the Latin community, to reignite their love of Latin food, all while losing weight at the same time. No diets. No restrictions. Just portion control. Check out her IG @latinanutritionist for more helpful tips on nutrition and fitness, and be sure to follow.



Grown in South America (Peru, Bolivia and Chile) quinoa is a whole grain that is super easy and quick to make when time is of the essence and my ladies want to stay on track of their health and weight loss goals.


Just one cup provides 8g of plant protein, making it a complete protein, and 5g of fiber which are two essential nutrients that aid in weight loss because they help keep you full and satisfied for hours.


Entonces, here is a quick and savory Latin recipe that pairs well with any animal protein such as seafood or poultry for a complete satisfying meal.


Makes two servings:

One serving: 1 cup

Calories: 230

Carbohydrates: 24g

Protein: 11g

Fat: 14.5g

Fiber: 9.5g


Ingredients:

1/2 cup quinoa

1 tablespoon canola oil

1/2 medium red onion, chopped

2 cloves , minced

1 cup reduced-sodium chicken broth. You can use vegetable broth if you like

1/4 cup pepitas

½ plum seeds removed and diced

4 sprigs of chopped fresh cilantro

2 scallions, chopped

½ of a lime, juiced

¼ teaspoon


Directions:

For a nuttier, aromatic smell, toast quinoa in a medium saucepan over medium heat, stirring often, until it begins to crackle, 3 to 5 minutes. Transfer to a bowl.


In the same saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add garlic; cook, stirring, for 30 seconds. Add the quinoa and broth of choice and bring to a simmer. Reduce heat, cover and cook until the quinoa is tender and most of the liquid has been absorbed, ~20 minutes.


Add pepitas, cilantro, scallions, tomato, lime juice and salt to the quinoa; mix gently and fluff with a fork.


Serve warm. Pair with seafood such as shrimp or poultry.




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