JENNY BETH KROPLIN / REGISTERD DIETICIAN
Healthy Portable Fiesta
1/2 cup Quinoa, cooked
1/2 cup canned black beans
1/2 cup canned corn
1/4 cup chopped tomatoes
1/4 cup chopped cucumber
1/4 cup chopped green onion
1/4-1/2 cup baby kale
1tbsp shredded cheese (optional)
Instructions:
In a mason jar, start your healthy stack with 2 tbsp of the light avocado ranch dressing (recipe below) on the bottom, then start to layer all healthy ingredients in this suggested order after dressing: quinoa, black beans, corn, tomatoes, cucumber, green onions, kale, top with shredded cheese(optional).
Place top to mason jar and refrigerate or keep cool until ready to eat! Portable, healthy, tasty, and perfect for summer picnics!
Yields 1 serving
Double ingredients for 2 servings and can use larger mason jar.
Serve with whole grain tortilla chips and favorite salsa! Enjoy!
Light Avocado Ranch Dressing:
1/2 avocado
1 tbsp fresh chives, chopped
1 tbsp fresh dill, chopped
1 tbsp fresh parsley chopped
1 tbsp fresh or minced garlic
1/2 cup plain nonfat Greek yogurt
1/4 cup light Nayonaise ( egg free/soy based) or Mayonnaise
1/2- 1 cup low-fat buttermilk
1 tbsp fresh lemon juice
1 tsp white vinegar
1 tsp sea salt
Dash of pepper
Place all ingredients in food processor and blend well until desired dressing consistency and all ingredients are well mixed. Store in refrigerator.
Yields 4 servings
