Whether you are trying to follow a (LGI) low glycemic index diet, or simply want to spice things up in the kitchen. Quinoa is a versatile grain that packs a punch of minerals, and vitamins.
This healthier version of Arroz con Pollo (Chicken and Rice) will definitely change things up.
Not only is it nutritious, hearty and healthy it is super easy to make. This arroz con pollo is made with Quinoa instead of white rice making a lower glycemic index food. Plus, it is so delicious your family or guest may not even notice a difference– ok the finicky ones will but still– they’ll eat it.
Here are some of the many benefits of Quinoa
Quinoa is an ancient high-nutrient pseudo-grain that is gaining wide recognition. This food has a balanced and adequately proportioned nutrient structure featuring complete proteins, complex carbohydrates with a low glycemic index, dietary fiber, macro-minerals, trace minerals, vitamins and antioxidants. Quinoa can be considered a carbohydrate of choice for the healthy carbs diet because of its nutritional attributes.
The glycemic index of quinoa is much lower compared to other carbohydrates, such as white rice.
|Low Glycemic Index||High Glycemic Index|
|Quinoa Cooked: 35||Rice: 70|
|Quinoa Uncooked 40||French Fries: 75|
This clearly demonstrates that you will benefit from eating quinoa without conflicting with the biochemical mechanisms while maintaining a low-carb diet. High-glycemic-index foods rapidly elevate the plasma glucose level, which in turn elevates the plasma insulin level. Elevation of plasma insulin facilitates body fat synthesis and storage.
Minerals in Quinoa
Quinoa (find certified organic quinoa here) is rich in such macro-minerals as potassium, magnesium and calcium, and trace minerals such as manganese, copper, selenium, zinc and chromium.
Protein in Quinoa
Quinoa provides you a better source of quality protein, compared to protein from animal sources. Animal sources of proteins are often accompanied by fats, hormones, antibiotics, and numerous other chemical contaminants. Quality proteins contain all of the eight essential amino acids. Inadequate amounts, quality proteins assure that the body has the necessary building blocks for enzymes, muscles, and other tissues.
Quality Protein- Trace Minerals -Healthy "Arroz" Con Pollo
- green pan
- 2 cups of Cooked Quinoa
- 1/4 tsp Paprika
- 1/4 tsp pepper
- 1 tsp celtic or sea salt
- 1/4 tsp turmeric
- 1/2 cup chopped white or red onion
- 2 Cloves minced garlic
- 3/4 cup mixed organic corn peas,carrot (thawed)
- Proteins & Healthy Fats
- 1 whole roasted/grilled chicken breast pastured organic preferably shredded in small pieces
- 2 slices of nitrate-nitrite free ham or cooked bacon cut up in small pieces optional
- 4 tbsp of coconut oil
- To Make the "Arroz" (Quinoa)
- Cook Quinoa according to packaging instructions. ++ Add spices to the broth/water mix and stir.
- Heat 3 Tbsp coconut oil in a large skillet (a skillet that has a cover) on medium high heat. Add the garlic, onions and cook until golden and tender, add ham/bacon lower heat.
- Add quinoa to the pan to brown, and two minutes into cooking add the veggie mix. Add a little more coconut oil if necessary and let it cook for about 5 minutes. Stir first to coat the quinoa with the coconut oil in the pan, lower heat to medium-low then add the shredded chicken and lower the heat.
- Since the Quinoa is already cooked we are looking to incorporate the flavors but not over cook it, else it'll become too mushy. That isn't a big deal flavor wise, but it is when it comes to presentation for a special occasion.
- Fluff the quinoa "rice" with a fork. If you want you can add more salt and pepper to taste.
There you have it. Super easy, cooks in less than 20 minutes but the best part is that it is loaded with amazing but best yet you won’t have any sugar spikes or feel guilty afterward.
Your turn. Have you cooked with Quinoa before? Go ahead don’t be shy and let us know how you enjoy Quinoa.