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Day 7 Dinner: One Pan Easy Mexican Quinoa Recipe
As part of your 14-day meal plan to lower cholesterol, we’re kicking off the first week with a delicious and nutritious dinner: One Pan Easy Mexican Quinoa. This dish is not only bursting with flavor but also packed with heart-healthy ingredients that support your cholesterol-lowering goals.
Why Choose Quinoa?
Quinoa is a whole grain that’s rich in protein, fiber, and essential nutrients. Unlike many grains, it contains all nine essential amino acids, making it a complete protein source. Its high fiber content can help reduce cholesterol levels by promoting digestive health and regulating blood sugar levels.
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth (low-sodium)
- 1 can (15 oz) black beans (rinsed and drained)
- 1 cup corn kernels (fresh or frozen)
- 1 bell pepper (diced, red or green for color)
- 1 small onion (diced)
- 2 cloves garlic (minced)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper (to taste)
- 1 cup diced tomatoes (canned or fresh)
- Juice of 1 lime
- Fresh cilantro (for garnish)
- Avocado (optional, for topping)
Instructions
Sauté the Vegetables: In a large skillet or pan, heat a splash of olive oil over medium heat. Add the diced onion and bell pepper. Sauté until they start to soften, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Add the Quinoa: Stir in the quinoa, cumin, chili powder, salt, and pepper. Mix until the quinoa is well-coated with the spices.
Combine Ingredients: Add the vegetable broth, black beans, corn, and diced tomatoes to the skillet. Bring everything to a gentle boil.
Simmer: Once boiling, reduce the heat to low, cover your pan, and let it simmer for about 15-20 minutes. Keep an eye on it to ensure the quinoa absorbs the liquid completely. If needed, add a little more broth or water.
Finish It Up: After cooking, remove the pan from heat and stir in the lime juice. Taste and adjust the seasoning if necessary.
- Serve: Serve the quinoa warm, garnished with fresh cilantro and slices of avocado if desired.
Nutritional Benefits
This One Pan Easy Mexican Quinoa is not only easy to prepare and clean up, but it’s also a powerhouse of nutrients. The black beans and corn provide additional fiber and protein, while the spices add a flavor punch without extra calories. The use of lime juice not only enhances the taste but also boosts vitamin C content, which is essential for heart health.
Conclusion
As you embark on your 14-day journey to lower cholesterol, this One Pan Easy Mexican Quinoa recipe serves as a delightful reminder that healthy eating doesn’t have to be bland or boring. With its vibrant ingredients and easy preparation, it’s a meal you’ll look forward to making again and again. Enjoy your dinner, and stay tuned for more heart-healthy recipes in the coming days!
