In a large skillet place:
1 tablespoon canola oil
2 cloves garlic minced
1 seeded and chopped jalapeno (optional)
1/2 cup chopped sweet onion
Saute above ingredients for a couple of minutes or until the onion starts to smell sweet, then add:
1 cup quinoa
15 ounce can drained kidney (or black) beans
1 cup beef broth (or vegetable broth)
14.5 ounce can fire roasted tomatoes (undrained)
1 cup corn (I used frozen)
2 teaspoons chili powder
1 teaspoon ground cumin
1 1/2 teaspoon salt
1/4 teaspoon black pepper
4 ounce can diced mild green chiles
Sautee onions, then add everything else. Stir well, and bring to a boil. Lower heat and put the lid on and simmer for 15-20 minutes (depending on how hot your pan is). After 20 minutes:
Turn off the heat and add:
1 peeled and diced avocado
Juice of 1 lime (optional)
2 tablespoons chopped fresh cilantro (optional)
Toss and serve immediately.
NOTE: leave out the jalapeno if you don't like spice-heat.
NOTE: Quinoa is a high protein grain that is VERY healthy for you and is an excellent addition to anyone dealing with diabetic issues.
NOTE: When I don't include the jalapeno, I increase the chili powder to 3 teaspoons.
NOTE: This freezes very well (before you add the avocado). I put it in one cup containers and freeze them. To eat, put it in the microwave frozen and heat for 2 minutes, THEN add the avocado. It makes a great lunch.
NOTE: My all time favorite way to eat this (and maybe it is just me), but I love it steaming hot, topped with a scoop of fat free cottage cheese. Yum.