Good-for-you fat, high protein, makes quinoa a good grain

Wheat rants as the most popular grain consumed in the United States. Second in line? Corn.

Corn?

Yes. While many folks believe corn falls in the vegetable category, it really is a grain. So besides wheat and corn, what other grains are on your menu this week? Maybe rye, as in rye bread. That's it, huh?

How about quinoa? Keen what?

Quinoa (KEEN-wah) is the principal grain grown and consumed in the Andes Mountain region and it's been like that centuries. Ancient Incas considered quinoa sacred and, thanks to its high complete protein content, as well as its ability to be easily grown at mountainous elevations (too cold for wheat), they made it their principal grain.

Quinoa's nutritional content differs significantly from whole-wheat, whole-grain flour. Gram-for-uncooked-gram, 100 grams of quinoa delivers just 10 percent more calories (374 versus 339); coming mainly from its higher fat content (5.8 grams versus 1.9).

That may not sound like a good thing, but it is. Quinoa contains more than six times the amount of monounsaturated fat compared to wheat. Yet quinoa's only negligibly higher in not-so-good-for-you saturated fat (0.3 grams vs. 0.6).

Compared to white, all-purpose wheat flour quinoa delivers less carbohydrate (68.9 g vs. 76.3 per 100 g), while providing significantly more dietary fiber (5.9 g vs. 2.7 g). Quinoa's total protein content is slightly lower than whole-grain, whole-wheat flour, but 30 percent higher than all-purpose white flour.

There's something special about quinoa's protein makeup too. While both wheat and rice are low in lysine - one of protein's essential amino acids; quinoa's essential amino acid makeup is almost perfectly balanced with more than three times the lysine as white flour, almost twice as much as whole-wheat flour and almost 2.5 times that of brown rice. For vegetarians, especially, that's ideal.

Cooked quinoa delivers a light, fluffy texture, similar to cooked white rice, with a mild, slightly nutty flavor, like cooked brown rice.

Over the last few years, quinoa's increasing popularity means you can find it a most natural food stores, as well as some supermarkets.

Once you get a box or bag home, cooking it is easy.

Quinoa cooks virtually the same way rice does: add 2 cups of lightly salted water (or chicken, beef or vegetable broth) to a saucepan, along with 1 cup quinoa. Bring to a boil, reduce the heat, cover and cook at a gentle simmer for 14-18 minutes (most packages come with reliable directions).

Consider seasoning quinoa's cooking liquid (perhaps a dash of curry powder, chili powder or black or cayenne pepper for a touch of heat). I like to toss in some fresh minced parsley leaves for added flavor and color after it has cooked.

You can use quinoa like rice, too. Serve it along side a store-bought rotisserie chicken and steamed vegetables, or while the quinoa cooks, prepare a stir-fry with chicken breast or thinly sliced flank steak with some veggies and a light Chinese-style sauce. With almost twice the protein of rice you may find yourself more satisfied with a smaller serving than you'd expect, both after dinner and later.

Quinoa can even stand in for bulgur in tabbouleh, a Lebanese salad. I like to serve it as a side dish with dinner, or stuff it in a whole-wheat pita pocket. Give this ancient grain a try; you won't be disappointed.

Quinoa Tabbouleh

1 cup quinoa

2 cups fat-free, lower-sodium chicken broth

1 pounds plum tomatoes, skinned, seeds removed and chopped (include the juice)

1 cups finely chopped onions

6 tablespoons fresh lemon juice

3 tablespoons chopped fresh mint leaves

3 tablespoons chopped fresh parsley (flat-leaf preferred)

1 tablespoon plus 2 teaspoons olive oil

1 teaspoon toasted sesame seed oil

½ teaspoon salt

½ teaspoon fresh ground black pepper (or to taste)

Four hours or up to one day ahead: Add quinoa and broth to a 3- or 4-quart saucepan, place over medium-high, and bring to a boil. Reduce heat to low, stir quinoa, cover pan and gently simmer 14-18 minutes, or until cooked. Uncover pan, let quinoa cool to room temperature and then place in a bowl, cover and refrigerate until cold (4 hours), or overnight.

When ready to assemble: Add chilled quinoa to a large mixing bowl and fluff with a fork. Fold in tomatoes, onion, lemon juice, mint leaves, parsley, olive oil, sesame oil, salt and pepper; mix until combined. Taste and adjust seasoning. Serve immediately (see note).

Serves six.

@Recipe nutrition:Nutrition values per serving: 196 calories (30 percent from fat), 6.6 g fat (0.9 g saturated), 3.8 g fiber, 6 g protein, 31 g carbohydrate, 0 cholesterol, 346 mg sodium.

Cook's note: if you're not going to serve immediately, combine all ingredients except for the mint (it will quickly discolor). When ready to serve, chop and add the the mint.

LeanSuggestion: For a vegetarian dish, use 2 cups vegetable broth in place of the chicken broth.