Health Library

Ingredients:

• 3/4 cup fat-free plain Greek yogurt
• 2 teaspoons puréed Chipotle peppers in Adobo sauce
• 1 cup uncooked quinoa
• 2 medium sweet potatoes (about 1 pound)
• 1 yellow bell pepper, cored, and diced
• 2 tablespoons minced green onion
• 1 avocado, diced
• 1 tablespoon extra virgin olive oil
• 1 freshly squeezed lime
• 1/4 cup minced fresh cilantro
• 1 cup diced cherry tomatoes
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper
• 1 serving whole grain tortilla chips (about 10-13 chips)

Directions:

Make the Chipotle sauce: combine the fat-free plain Greek yogurt with puréed Chipotle peppers and stir well. Refrigerate until ready for use.

Rinse quinoa thoroughly. Combine quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook until the grain is tender and no water remains. Let it cool slightly.

Meanwhile, peel the sweet potatoes and dice into 1/2 inch or smaller pieces. Cover with water in a medium saucepan, and bring to boil. Cook until tender, approximately 15 minutes. Drain well and cool slightly.

Toss together the potatoes, quinoa, bell pepper, green onions, tomatoes, cilantro and avocado. Pour lime juice and olive oil over the top of the mixture. Mix well, taste and adjust salt and pepper seasonings.

Serve with handful of tortilla chips and dollop of Chipotle sauce.

Yield:

6 servings

Source:

Adapted from the blog Some the Wiser by Dana-Farber volunteer, Jess Krefting. Jess earned a Masters degree in Nutrition from Boston University and is currently studying to be a registered dietitian. She has a passion for combining delicious meals with a healthy lifestyle and helping people understand their relationship with food.

Nutrition Tip

Sweet potatoes are a great source of beta-carotene, fiber, vitamin B6, vitamin A, manganese and potassium. They are packed with immune supportive vitamins and antioxidants that may also reduce the risk of certain cancers and age related vision problems.

Sweet potatoes can be prepared in a multitude of ways. They can be baked, roasted, or boiled. They can make a mash, fries, soup, salad, chips and more. When picking sweet potatoes from the store, make sure they are firm and have a consistent color on the skin. They shouldn’t have any cracks or bruises or be tinted green. Store potatoes in a cool, dry place.

This recipe contains almost the full rainbow of vegetables, each providing different antioxidants and phytochemicals. The acidity of the lime, the spiciness of the chipotle, and the cooling avocado blend together perfectly for a delicious and nutritious meal.