AIA Green - Family Health Care News

Cowboy Caviar and Quinoa

Cowboy Caviar and Quinoa

This Southwestern-inspired side dish is a tasty alternative to potato salad or pasta. It goes well with everything from fish to ribs to veggie burgers — and it‘s a good source of protein. In fact, quinoa is the only grain that is a "complete protein," meaning it contains all nine of the essential amino acids our bodies need.


1/2  cup quinoa, dry (makes 1 cup cooked)
8 oz. whole kernel corn, rinsed and drained
8 oz. canned black beans, rinsed and drained
8 oz. grape tomatoes, halved
1/2 cup fresh cilantro, chopped
3 tablespoons fresh lime juice


Cook quinoa in 2 cups boiling water according to package directions. Place in mixing bowl to chill in refrigerator for 30 minutes.
Combine corn, black beans, grape tomatoes and cilantro into the mixing bowl with the quinoa.
Toss with fresh lime juice.

Nutrition Information

Serving Size: 1/2 cup

Amount Per Serving

Calories: 141
Fat: 2g
Saturated Fat: 0g
Protein: 6g
Total carbohydrates: 27g
Dietary fiber: 4g
Cholesterol: 0mg
Sodium: 105mg

Other news

Mexican-Spiced Fruit & Veggies

Mexican-Spiced Fruit & VeggiesKick your favorite summer fruits and veggies up a notch with the bold, zingy flavors of Mexican chiles, lime and salt.  Ingredients 1 large jicama, peeled, cut into sticks 1 large cucumber, peeled, cut into rounds 16 ounces watermelon, cut into triangles 1 lime, halved crosswise 1/8 teaspoon of Tajin Cl...

Strawberry-Banana Crêpe

Strawberry-Banana CrêpeBring a touch of France to your next brunch or dinner party. Bursting with fresh strawberries and banana, and drizzled with a sweet balsamic reduction sauce, these elegant crêpes will impress and delight your guests. But with 168 calories and 2 grams of fat per serving, they only taste decadent! Ingredients Sauce 18 ounces balsamic...

Vegan White Bean-Rosemary Crostini

Vegan White Bean-Rosemary CrostiniServe this easy-to-prepare vegan appetizer at your next get-together: a flavorful white bean spread slathered on toasted crostini, seasoned with a hint of fresh rosemary. You don‘t have to be vegan to enjoy this delicious starter. Ingredients 20 quarter-inch slices baguette 1 tablespoon olive oil 1½ teaspoons garlic, minced...

Savory Oatmeal

Savory Oatmeal Mix up your morning routine with a savory yet healthy take on a breakfast favorite — oatmeal. Ingredients 2 tablespoons olive oil ½ yellow onion, chopped 1 cup mushrooms, chopped 2 cups spinach 1 cup oatmeal 2 cups chicken or vegetable broth 1 teaspoon black pepper 4 eggs ½...

Salad Nicoise

Salad NicoiseGreat for luncheons or as a healthful lunch any time, this classic French salad packs a flavorful punch. Topped with a zingy homemade lemon vinaigrette and bursting with fresh ingredients, it will soon become your go-to salad. Ingredients Homemade Lemon Vinaigrette Ditch the packaged salad dressings and make your own vinaigrette at home. T...
Contact: [email protected]