Top 30 recipefrom “Recipes for Healthy Kids Cookbook for Homes” provided by the USDA’s Team Nutrition.
Ingredients:
- 2/3 cup quinoa, dry
- 1 cup fresh onion, peeled, diced
- 2 tsp fresh garlic, minced
- ¾ cup low-sodium vegetable stock
- 1 ¼ cups fresh carrots, peeled, diced ½ inch
- ½ cup fresh red bell peppers, seeded, diced
- ½ tsp ground chipotle pepper (optional)
- 1 cup fresh sweet potatoes, peeled, diced ½ inch
- 1 ¾ cups canned low-sodium diced tomatoes
- 1 cup canned low-sodium tomato sauce
- ¼ cup fresh cilantro, chopped
- 2 ½ tsp chili powder
- 2 ½ tsp ground cumin
- ¼ tsp salt
- 2 cups canned low-sodium black beans, drained, rinsed
- ½ cup frozen corn
Directions:
- Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and 1 1/3 cups water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer uncovered until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. A rice cooker may be used with the same quantity of quinoa and water.
- In a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes Add half of the vegetable stock and bring to a boil.
- Add carrots, red bell pepper, and optional ground chipotle pepper. Cook uncovered over medium heat for 10 minutes.
- Steam sweet potatoes in a steam basket over high heat. Cover and steam for 15 minutes or until fork-tender.
- Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, cilantro, chili powder, cumin, and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend for about 15 minutes.
- Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10-15 minutes.
- Serve ¼ cup quinoa with 1 cup chili. Serve hot. (May serve brown rice in place of quinoa)
Preparation Time: 30 minutes Cooking Time: 1 hour 25 minutes Amount: Makes six 1-cup servings chili and six 1/4-cup servings quinoa (Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously)
Preparation Time: 30 minutes Cooking Time: 1 hour 25 minutes Amount: Makes six 1-cup servings chili and six 1/4-cup servings quinoa (Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously)
Nutrients Per Serving:
Calories 184, Protein 7 g, Carbohydrate 38 g, Dietary Fiber 8 g, Total Fat 2 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 9024 IU (435 RAE), Vitamin C 39 mg, Iron 3 mg, Calcium 63 mg, Sodium 256 mg.