Wednesday, January 25, 2012

A Tasty, Healthy Recipe...

Before we start talking about the recipe I have 2 things I'd like to share about my training this week:

1. I have changed my 10K training program. I had been doing the Bridge to 10K and I still think that it is a good program. I just don't think it was the right fit for me. My pace is pretty slow and since Bto10K goes by time I wasn't putting in the miles that I had been. I noticed that my stamina was decreasing and, as someone who strives to be a long distance runner, this is NOT something that I want to happen. So now I'm doing a training plan that I found at I chose the "advanced beginner" because it goes by distance, not time, and it has one long run per week which is the run that you build up your mileage in. It's very similar to the half and full marathon training programs out there.

2. I have my first 5K on Saturday!!!!! I'm so excited. I'm also a bit nervous. Not about the running because these events aren't about "beating" the other people. It's more about the social aspect. I'd really like to meet other runners in my area and love to spend time with other people. I'm just not very good at going into a new situation and becoming chummy with others even though I'd really like to. BUT part of the big change that I want to make in my life is living without the fear that has held me back for so long.

Now on to the recipe! As promised when I find a recipe that is healthy and delicious I will pass it on. They'll also be relatively easy to make as we have busy evenings so dinner is on a very tight schedule.

This recipe is for Quinoa with Black Beans. I got the recipe from this blog and then modified it to suite my tastes and also with what we tend to have on hand. If you've never heard of quinoa (pronounced “KEEN-wah“) before (I hadn't) it is a seed that can be cooked and eaten like a whole grain. It provides all 9 essential amino acids, making it a complete protein. It is also gluten free. Here is an article all about quinoa and the health benefits it provides.

And this is what it looks like before it is rinsed or cooked:

Quinoa with Black Beans:

1 tsp. olive oil
1/2 chopped onion
3 cloves garlic
3/4 cup quinoa
1 1/2 cup vegetable broth
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp lemon juice
1/2 tsp garlic salt
salt & pepper to taste
1 cup frozen corn
2 cans black beans, rinsed & drained
1 cup Mexican 4 Cheese Blend

Heat oil on medium. Saute onion & garlic until soft.

Rinse & drain quinoa. I lined a strainer with a kitchen towel and used that to rinse the quinoa. I was then able to lift the towel out of the strainer and squeeze it to make sure most of the water was out before I put it in a bowl.

This is what the quinoa looks like when it has been rinsed:

Add quinoa & vegetable broth to the pan. Season with cumin, cayenne pepper, lemon juice, garlic salt, salt and pepper. Bring to a boil. Cover and simmer 20 minutes.

Add corn. Simmer 5 minutes.

Mix in black beans and cheese.


Serving size - 1 cup
Servings - 6

PointsPlus value - 7

Calories - 378
Total Fat - 9.7g
Saturated - 4.3
Polyunsaturated - .5
Monounsaturated - .7
Cholesterol - 6.7
Carb - 56.2g
Fiber - 4.6g
Sugar - 2.5g
Protein - 20.5g

The great thing about this recipe is that you can modify it to fit your tastes or even what you have on hand. No vegetable broth? Chicken or beef will work just fine.

If you want a dairy-free/vegan dish you can leave out the cheese.

If you prefer not to eat meatless meals you can add some cooked chicken.

This is going to become a staple in our home. I loved it Monday night for dinner and I loved it just as much today for lunch. I'm not sure how often Rex will want to have it but I can always make a batch and keep it in the house for lunch.

I hope you enjoy this as much as I did!


  1. This looks like it might be a really close recipe for a WW Smart Ones I've been trying to replicate. Looks yummy!

  2. Is that the Southwest Rice & Beans? That's exactly what I thought of when I tasted it!