Quinoa Corn Chowder
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
In large pot heat the oil over medium heat. Add the onion, garlic and hot red pepper flakes and cook, stirring occasionally, until translucent – about 5 minutes.
Cut the chicken breast into bite size pieces. Add the chicken to the pot, and cook, stirring occasionally, for a further 5 minutes. Sprinkle with whole-wheat flour and stir well to mix in the flour.
Add the water, salt, washed quinoa and diced potato and simmer until tender (about 15 minutes). Stir in the canned corn with liquid, diced green pepper and crumbled sage. Bring back to a boil and simmer an additional 5 minutes. Add milk. Bring just to a boil. Reduce heat and season to taste with pepper. Garnish with fresh chopped parsley.
Helpful Tip
*Quinoa (keen-wah) is a quick cooking grain that is ready in 15 minutes. It is an ancient mother grain of the Incas. It is a very small, light grain that is easy to digest. It is a protein powerhouse containing more protein than any other grain, on average 16% (compared to 7.5% for rice and 14% for wheat). Its protein is similar to the protein found in milk, containing all essential amino acids. It is also a good source of calcium, iron, potassium and B vitamins. Before cooking quinoa it is important to remove the bitter coating that naturally protects it called saponin. Some imported or boxed varieties come packaged with the saponin already removed, but if buying in bulk or if you are unsure whether the saponin has been removed, simply rinse the quinoa in water to remove it.
Nutrition Info
| Per 545 g serving | Amount |
|---|---|
| Calories | 360 |
| Protein | 45 g |
| Fat | 6 g |
| Saturated Fat | 2 g |
| Carbohydrate | 29 g |
| Fibre | 4 g |
| Sugar | 5 g |
| Cholesterol | 105 mg |
| Sodium | 620 mg |
| Per 545 g serving | % Daily Value |
|---|---|
| Potassium | 29 |
| Calcium | 6 |
| Iron | 15 |
| Vitamin A | 15 |
| Vitamin C | 80 |
| Vitamin B6 | 71 |
| Vitamin B12 | 39 |
| Folate | 25 |
| Zinc | 25 |
