One-Skillet Mexican Quinoa

• परोसना: 4 servings
• सक्रिय समय: 15 minutes
• कुल समय: 40 minutes

सामग्री

1 tablespoon olive oil

1 medium jalapeño pepper, chopped

2 cloves garlic, chopped

1 (15 ounce) can black beans, rinsed and drained

1 (14.5 ounce) can fire-roasted diced tomatoes

1 cup yellow corn

1 cup quinoa

1 cup chicken broth

1 tablespoon red pepper flakes, or to taste

1 ½ teaspoons chili powder

½ teaspoon ground cumin

kosher salt and ground black pepper to taste

1 medium avocado - peeled, pitted, and diced

1 medium lime, juiced

2 tablespoons chopped fresh cilantro

निर्देश

Heat oil in a large skillet over medium-high heat. Sauté jalapeño pepper and garlic in the hot oil until fragrant, about 1 minute.

Stir black beans, tomatoes, corn, quinoa, and chicken broth into the skillet. Season with pepper flakes, chili powder, cumin, salt, and black pepper; bring to a boil.

Cover the skillet with a lid, reduce heat to low, and simmer until quinoa is tender and liquid is mostly absorbed, about 20 minutes.

Add avocado, lime juice, and cilantro; stir until combined.

पोषण

• कैलोरीज़: 450 kcal
• कुल वसा: 15 g
• संतृप्त वसा: 2 g
• असंतृप्त वसा: 0 g
• कोलेस्ट्रॉल: 2 mg
• सोडियम: 1099 mg
• कुल कार्बोहाइड्रेट: 67 g
• आहार फाइबर: 17 g
• कुल शर्करा: 5 g
• प्रोटीन: 17 g