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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Ancient Grains Salad
 
Source: dLife

A very healthy mixture of quinoa and amaranth mixed with a fresh lime juice dressing and topped with crispy chilies.

Rating:
Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 186.2
Total Carbs 32.7 g
Dietary Fiber 3.8 g
Sugars 2.3 g
Total Fat 3.6 g
Saturated Fat 0.5 g
Unsaturated Fat 3.1 g
Potassium 270.8 mg
Protein 6.5 g
Sodium 146.3 mg
Dietary Exchanges
2 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 tbsp dried California chili peppers (1 6 inch dried pepper)
1 tsp olive oil
1 large onion , finely chopped
1 medium garlic cloves , minced or pressed
0.33 cup amaranth
0.33 cup quinoa , rinsed and drained
1 cup frozen sweet corn kernels (or fresh)
1 cup fat free reduced sodium chicken broth
2 tbsp fresh lime juice
0.33 cup fresh cilantro
4 large butterhead lettuce leaves , rinsed
1 pinch salt
1 pinch black pepper


Directions
1 Wipe chili with a slightly wet paper towel. Slice off and dispose of chili stem and remove and dispose of seeds. Slice chili into 1/4 inch strips.
2 Heat chili in a frying pan over medium-low heat with oil for 1 to 2 minutes, being sure it doesn't burn. Using a slotted spoon, move chili to paper towels to drain.
3 Saute onion and garlic in pan over medium-high heat for 5 minutes. Mix in amaranth and quinoa and cook 1 minute. Add in corn and broth and let boil over high heat. Lower heat to medium, place lid on pan, and simmer 15 minutes or until the liquid has evaporated.
4 Take pan off of heat and let cool to room temperature.
5 Add grain mixture to a bowl and mix with lime juice and cilantro. Spoon mixture into lettuce leaves and top with chili pieces, salt, and pepper.


Additional Information
Quinoa and amaranth can be found in natural food stores or well-stocked supermarkets. If you cannot find amaranth, use 2/3 cup of quinoa total.


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