Mexican Quinoa Skillet

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

2 medium sweet potatoes (about 1.5 pounds total)

2 tablespoons olive oil

1 small yellow or red onion (chopped)

2 cloves garlic (minced)

1 tablespoon chili powder*

1 ½ teaspoons ground cumin

½ teaspoon salt

15 ounce can tomato sauce

2 cups water

1 cup uncooked quinoa (rinsed well and drained)

15 ounce can black beans (rinsed and drained)

1 cup shredded sharp cheddar cheese (or Mexican cheese blend or Monterey jack, divided)

½ cup chopped fresh cilantro (divided)

手順

Peel (if desired) and chop the sweet potatoes into ½-inch cubes. (Don't chop them larger or they won't cook through by the time the quinoa is done.)

Heat the olive oil in a large skillet over medium heat. Add the sweet potatoes and cook, stirring occasionally, for 5 minutes.

Add the onion to the skillet and continue cooking for 5 minutes, stirring occasionally. Stir in the garlic, chili powder, cumin, and salt and cook for 30 seconds, stirring.

Stir in the tomato sauce, water, quinoa, and black beans. Bring to a simmer. Cover the skillet and reduce the heat to maintain a low simmer. Cook for 15-17 minutes, stirring occasionally, until the quinoa has absorbed most of the liquid and sweet potatoes are fork-tender.

Remove from the heat and stir in ½ cup of the cheese and ¼ cup of the cilantro. Sprinkle the remaining cheese and cilantro over the top. Serve.

栄養

• カロリー: 383 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 7 g
• コレステロール: 19 mg
• ナトリウム: 996 mg
• 炭水化物総量: 52 g
• 食物繊維: 11 g
• 糖質総量: 7 g
• タンパク質: 15 g