Sample Recipe: Caprese Quinoa Salad with Steak Technically a seed, quinoa has such similar characteristics and preparation methods to a grain that it is grouped as such. It has a mild, nutty flavor and a pleasing chewy texture. Although the dry quinoa beads look rather tiny, they expand to four times their size when cooked! Total Time: 40 minutes Prep Time: 15 minutes Cook Time: 25 minutes Serves: 4 Serving Size: 1 3/4 cups Ingredients 3/4 cup quinoa 1 1/2 cups low-sodium vegetable broth 2 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1 tablespoon fresh thyme 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 pound beef loin or strip steak, trimmed of fat Nonstick cooking spray 3 cups grape tomatoes, halved 3 scallions, thinly sliced (both white and green parts) 1 1/2 ounces part-skim mozzarella cheese, cut into 1-inch cubes Instructions In a medium pot, bring the quinoa and vegetable broth to a boil over high heat. Reduce the heat to medium low, cover the pot, and simmer until the broth has been absorbed and the quinoa is soft and fluffy, about 15 minutes. Remove the pot from the heat and use a fork to fluff the quinoa. In a medium bowl, whisk together the extra-virgin olive oil, garlic, thyme, salt, and black pepper. Add the steak and toss to evenly coat. Preheat a grill pan or grill over high heat.

Coat the grill pan with nonstick cooking spray or brush the grill grates with olive oil. When the spray or oil is shimmering, place the steak on the grill and discard the excess rub. Grill until the steak reaches an internal temperature of 145°F, 3-5 minutes on each side. Transfer the steak to a plate and let rest for 10 minutes before slicing into 1-inch strips. Add the cooled quinoa, tomatoes, scallions, and mozzarella to a large bowl and toss to combine. Top with the steak strips. Toby Tip: Serve this salad with Red Wine Vinaigrette (page XX) or Lite Balsamic Vinaigrette (page XX). Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat Per Serving: Calories 360, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.

6 g, Trans Fat 0.2 g, Cholesterol 50 mg, Sodium 220 mg, Potassium 830 mg, Total Carbohydrate 29 g, Dietary Fiber 4 g, Sugars 6 g, Added Sugars 0 g, Protein 31 g, Phosphorus 435 mg.