Mexican Quinoa and Chicken Salad

Preparation

1. Step 1

   In a medium saucepan, combine the quinoa and 1 cup water. Bring to a boil, covered, over medium-high heat. Reduce the heat and simmer, still covered, for 12 minutes.

   Step 2

   Stir in the corn. Simmer, covered, for 3 to 4 minutes, or until the water is absorbed, the quinoa is translucent and tender, and the corn is crisp-tender. Remove from the heat. Set aside.

   Step 3

   In a small bowl, whisk together the lime juice, cilantro, oil, cumin, pepper, honey, and remaining 2 tablespoons water. Set aside.

   Step 4

   In a salad bowl, toss together the chicken, bell pepper, tomatoes, green onions, and jalapeño. Add the quinoa mixture, tossing to combine. Drizzle with the lime juice mixture, tossing to combine.

   Step 5

   Place the lettuce leaves on plates. Spoon the salad onto the lettuce.

2. Cook’s Tip on Quinoa

   Step 6

   Mildly flavored and high in protein, quinoa is nutritious and cooks quickly. Try it in place of rice or couscous in recipes or as a side dish. Often called a supergrain, quinoa is covered with a bitter-tasting coating of saponin, a harmless naturally occurring substance. If the quinoa is not prerinsed, put it in a fine-mesh sieve and rinse it under cold running water to be sure to get rid of the coating.

3. Nutrition Information

   Step 7

   (Per serving)

   Step 8

   Calories: 277

   Step 9

   Total fat: 4.5g

   Step 10

   Saturated: 1.0g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 1.5g

   Step 13

   Monounsaturated: 1.5g

   Step 14

   Cholesterol: 66mg

   Step 15

   Sodium: 91mg

   Step 16

   Carbohydrates: 28g

   Step 17

   Fiber: 4g

   Step 18

   Sugars: 5g

   Step 19

   Protein: 31g

   Step 20

   Calcium: 38mg

   Step 21

   Potassium: 732mg

4. Dietary Exchanges

   Step 22

   1 1/2 starch

   Step 23

   1 vegetable

   Step 24

   3 very lean meat