and whisk in the cornstarch. Stir the mixture into the saucepan and cook until the sauce becomes transparent and coats the back of a spoon. Add the beef, tomatoes and cilantro to the saucepan.
To serve, divide the hot quinoa among individual plates. Arrange the peppered beef on top of the quinoa and serve immediately. Garnish with an extra sprig of cilantro, if desired.
Chili
This chili is made with meat, but simply leave it out or add a ground soy substitute for a vegetarian version. Serve it with your choice of garnishes and toppings. Freeze in individual containers for quick meals. Serves 4â6.
1 Tbsp (15 mL) olive oil
1 lb (500 g) ground lean beef, buffalo or turkey
1 cup (250 mL) diced white onion
1 cup (250 mL) diced green bell pepper (about 1 pepper)
1 tsp (5 mL) minced fresh garlic
One 28 oz (796 mL) can diced tomatoes
One 19 oz (540 mL) can black beans, drained and rinsed
One 14 oz (398 mL) can kidney beans, drained and rinsed
½ cup (125 mL) quinoa
One 5½ oz (156 mL) can tomato paste
1 cup (250 mL) water
3 Tbsp (45 mL) chili powder
1 tsp (5 mL) unsweetened cocoa powder
½ tsp (2 mL) dried oregano
¼ tsp (1 mL) ground cumin
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground black pepper
2 Tbsp (30 mL) white vinegar
Sour cream, guacamole, cheddar cheese, green onion, tortilla chips (optional)
Heat the oil in a large saucepan on medium heat and cook the ground meat until completely browned. Stir in the onion, green pepper and garlic. Cover and cook for about 5 minutes, or until the onion starts to soften.
Add the tomatoes, black beans and kidney beans, quinoa, tomato paste and water. Mix in the chili powder, cocoa powder, oregano, cumin, salt and black pepper. Bring the mixture to a boil, then reduce to a simmer and cook uncovered for about 20 minutes. Remove from the heat and stir in the vinegar.
Serve immediately, garnishing with sour cream, guacamole, cheddar cheese, green onion and tortilla chips (if using).
Roasted Vegetable Tilapia on Quinoa
Sweet balsamic vinegar and fresh roasted vegetables beautifully complement this light, mild-flavored fish that is baked in the oven. Serves 6.
2 cups (500 mL) water
1 cup (250 mL) quinoa
2 Tbsp (30 mL) olive or vegetable oil
¼ cup (60 mL) diced red onion
1½ cups (375 mL) quartered white button mushrooms
1 cup (250 mL) diced zucchini
1 cup (250 mL) diced red bell pepper (about 1 pepper)
2 tsp (10 mL) minced fresh garlic
½ tsp (2 mL) salt
Pinch ground black pepper
2 Tbsp (30 mL) balsamic vinegar
6 frozen tilapia fillets
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
Preheat the oven to 450°F (230°C). Lightly grease a 9- à 13-inch (3.5 L) baking dish, spray with cooking oil or line with parchment paper.
Heat the oil in a medium saucepan on medium-high heat. Add the onion and sauté for about 3 minutes. Add the mushrooms, zucchini, red pepper, garlic, salt and pepper. Sauté for another 3 minutes. Remove from the heat and toss with the balsamic vinegar. Set aside.
Place the frozen tilapia fillets in the baking dish and spoon the vegetable mixture over the fillets. Bake uncovered for about 20 minutes on the center rack (the fish will be done when itâs opaque and flakes easily). Remove from the oven. To serve, divide the quinoa among individual serving plates and top with the fish. Serve immediately.
Salmon and Red Quinoa on Asparagus with Lime Cilantro Sauce
The tender green of asparagus, red quinoa and pink salmon make this heart-healthy dish bold both in flavor and color. Serves 4.
½ cup (125 mL) red quinoa
1 cup (250 mL) water
½ cup (125 mL) light sour cream
3 Tbsp (45 mL) light mayonnaise
1 tsp (5 mL) grated lime zest
2 Tbsp (30 mL) fresh lime juice
1 tsp (5 mL) grated fresh ginger
1 Tbsp (15 mL) minced fresh
To serve, divide the hot quinoa among individual plates. Arrange the peppered beef on top of the quinoa and serve immediately. Garnish with an extra sprig of cilantro, if desired.
Chili
This chili is made with meat, but simply leave it out or add a ground soy substitute for a vegetarian version. Serve it with your choice of garnishes and toppings. Freeze in individual containers for quick meals. Serves 4â6.
1 Tbsp (15 mL) olive oil
1 lb (500 g) ground lean beef, buffalo or turkey
1 cup (250 mL) diced white onion
1 cup (250 mL) diced green bell pepper (about 1 pepper)
1 tsp (5 mL) minced fresh garlic
One 28 oz (796 mL) can diced tomatoes
One 19 oz (540 mL) can black beans, drained and rinsed
One 14 oz (398 mL) can kidney beans, drained and rinsed
½ cup (125 mL) quinoa
One 5½ oz (156 mL) can tomato paste
1 cup (250 mL) water
3 Tbsp (45 mL) chili powder
1 tsp (5 mL) unsweetened cocoa powder
½ tsp (2 mL) dried oregano
¼ tsp (1 mL) ground cumin
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground black pepper
2 Tbsp (30 mL) white vinegar
Sour cream, guacamole, cheddar cheese, green onion, tortilla chips (optional)
Heat the oil in a large saucepan on medium heat and cook the ground meat until completely browned. Stir in the onion, green pepper and garlic. Cover and cook for about 5 minutes, or until the onion starts to soften.
Add the tomatoes, black beans and kidney beans, quinoa, tomato paste and water. Mix in the chili powder, cocoa powder, oregano, cumin, salt and black pepper. Bring the mixture to a boil, then reduce to a simmer and cook uncovered for about 20 minutes. Remove from the heat and stir in the vinegar.
Serve immediately, garnishing with sour cream, guacamole, cheddar cheese, green onion and tortilla chips (if using).
Roasted Vegetable Tilapia on Quinoa
Sweet balsamic vinegar and fresh roasted vegetables beautifully complement this light, mild-flavored fish that is baked in the oven. Serves 6.
2 cups (500 mL) water
1 cup (250 mL) quinoa
2 Tbsp (30 mL) olive or vegetable oil
¼ cup (60 mL) diced red onion
1½ cups (375 mL) quartered white button mushrooms
1 cup (250 mL) diced zucchini
1 cup (250 mL) diced red bell pepper (about 1 pepper)
2 tsp (10 mL) minced fresh garlic
½ tsp (2 mL) salt
Pinch ground black pepper
2 Tbsp (30 mL) balsamic vinegar
6 frozen tilapia fillets
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
Preheat the oven to 450°F (230°C). Lightly grease a 9- à 13-inch (3.5 L) baking dish, spray with cooking oil or line with parchment paper.
Heat the oil in a medium saucepan on medium-high heat. Add the onion and sauté for about 3 minutes. Add the mushrooms, zucchini, red pepper, garlic, salt and pepper. Sauté for another 3 minutes. Remove from the heat and toss with the balsamic vinegar. Set aside.
Place the frozen tilapia fillets in the baking dish and spoon the vegetable mixture over the fillets. Bake uncovered for about 20 minutes on the center rack (the fish will be done when itâs opaque and flakes easily). Remove from the oven. To serve, divide the quinoa among individual serving plates and top with the fish. Serve immediately.
Salmon and Red Quinoa on Asparagus with Lime Cilantro Sauce
The tender green of asparagus, red quinoa and pink salmon make this heart-healthy dish bold both in flavor and color. Serves 4.
½ cup (125 mL) red quinoa
1 cup (250 mL) water
½ cup (125 mL) light sour cream
3 Tbsp (45 mL) light mayonnaise
1 tsp (5 mL) grated lime zest
2 Tbsp (30 mL) fresh lime juice
1 tsp (5 mL) grated fresh ginger
1 Tbsp (15 mL) minced fresh
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