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The Tuesday Tip this week is a healthful, easy lunch or dinner recipe!

Quinoa Burrito Bowls 
Servings: 4 Calories per serving: 258 Carbohydrates per serving: 42gProtein per serving: 9gFat per serving: 7g

  • 1 cup Uncooked Quinoa
  • 2 cups Water
  • 2 tablespoons Fresh Lime Juice (divided)
  • ¼ cup Light Sour Cream
  • 2 teaspoons Vegetable Oil
  • 1 Small Onion (diced)
  • 1Red Bell Pepper (diced)
  • 1 clove Garlic (minced)
  • ½ cup Canned Black Beans (rinsed and drained)
  • ½ cup Corn (thawed frozen)
  • add Lime Wedges (optional)

Directions: 

1. Place quinoa in fine-mesh strainer; rinse well under cold running water. Bring 2 cups of water to a boil in a small saucepan; stir in quinoa. Reduce heat to low; cover and simmer 10 to 15 minutes or until quinoa is tender and water is absorbed. Stir in 1 tablespoon lime juice. Cover and keep warm. Combine sour cream and remaining 1 tablespoon lime juice; set aside.

2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and bell pepper; cook and stir 5 minutes or until softened. Add garlic; cook for 1 minute. Add black beans and corn; cook 3 to 5 minutes or until heated through.

3. Divide quinoa among 4 serving bowls; top with black bean mixture, lettuce, and sour cream mixture. Garnish with lime wedges. 


Reference: https://www.diabetesselfmanagement.com/recipes/sides/quinoa-burrito-bowls/

Tara LeBaron Jenkins helps run Active Family Healthcare’s Health Refresh Program. She loves serving Active Family Primary Care patients, as well as individuals with nutritional and exercise guidance.