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Carbs and Quinoa. What Are Healthy Carbohydrates?

By March 12, 2019Blog

This blog post was written by the HOPES Nutrition Care Team for National Nutrition Month. The team includes two Registered Dietitians, Kate and Jessica, who provide nutrition education and specialized meal plans; plus, thanks to the support of Renown Health, a Diabetes Prevention Program Coordinator, Amanda, who helps clients with prediabetes increase their health and reduce their risk of getting diabetes.

For the second week of National Nutrition Month, let’s talk about carbs!

Did you know we don’t use phrases like simple or complex carbohydrates anymore? If you want to make sure you get a healthy carbohydrate food, choose one that has more than four (4) grams of fiber per serving. Think of foods like split peas, black beans, lentils, and quinoa.

Consider adding this Herbed Quinoa to your meal to make something like plain old chicken and vegetables more flavorful and exciting!

Level: Easy

Total: 23 min

Prep: 8 min

Cook: 15 min

Yield: 4 servings

 

Ingredients:

Quinoa

  • 2 3/4 cups low-sodium chicken stock
  • 1/4 cup fresh lemon juice
  • 1 1/2 cups quinoa

Dressing

  • 1/4 cup extra-virgin olive oil
  • 1/4 cup fresh lemon juice
  • 3/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh parsley leaves
  • 1 tablespoon chopped fresh thyme leaves
  • 2 teaspoons lemon zest
  • Kosher salt and freshly ground black pepper

Directions:

1

For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

2

For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

3

Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.