Turkey Quinoa Salad With Beans and Corn |
|
 |
Prep Time: 10 Minutes Cook Time: 15 Minutes |
Ready In: 25 Minutes Servings: 4 |
|
Nutrition abounds in this side-dish salad made from fiber-rich beans, protein-rich turkey, lutein-packed corn, bell peppers rich in vitamin C and also quinoa, an easy-to-prepare whole grain. Ingredients:
1 (15 ounce) can red kidney beans, rinsed and drained |
1 (8 3/4 ounce) can corn, drained |
1 (5 ounce) can canned turkey, drained |
1 small red bell pepper, chopped |
1/2 cup green onion, chopped 2 cups quinoa, cooked and cooled |
1/3-1/2 cup ranch dressing |
1/4 cup minced fresh cilantro |
1 (4 ounce) can chopped green chilies (optional) |
Directions:
1. Preparation Time: Approximately 10 minutes.
2. Cook Time: Approximately 15 minutes.
3. Preparation:
4. In a medium bowl, combine beans, corn, turkey, bell pepper and green onion. Add quinoa, dressing, cilantro, and if desired, green chilies. Toss gently to combine.
5. Servings: 8.
6. Nutritional Information Per Serving: Calories 210; Total fat 6g; Saturated fat 1g; Cholesterol 10mg; Sodium 410mg; Carbohydrate 30g; Fiber 6g; Protein 11g; Vitamin A 10%DV**; Vitamin C 50%DV; Calcium 4%DV; Iron 20%DV; Folate 11%DV; Potassium 11%DV *Can be substituted with cooked brown rice or whole-wheat couscous
7. **Daily Value.
|
|