CHRISTUS Santa Rosa Health System - LiveWell

Born to Cook Keith Williams' mother grew up in Cuba, and his father grew up in France. With these great culinary traditions in his heritage, it was only natural he became a chef. "I grew up around a lot of food," says Keith, chef manager with Aramark who creates meals for Children's Hospital of San Antonio. "We're here to take care of the kids. They can pick what they want, and every dish is made fresh. We take a lot of pride in that." Keith studied in New Orleans and California and later became executive chef at the original Romano's Macaroni Grill in Leon Springs, Texas. When trying to eat healthy, Keith recommends being cautious about the amount of fats, butters, and oils. He encourages looking for low-carbohydrate ingredients and using lemon juice with meat as a substitute for salt. Chef Keith Williams recommends this healthy salad as a colorful side dish or a main entrée for lunch or a light dinner. Quinoa is considered a "superfood" due to its high protein content, and it is an excellent source of fiber, vitamins, and minerals. Q INGREDIENTS 2 Tablespoons olive oil ½ cup chopped yellow onion ¾ cup pre-washed quinoa ¼ cup pre-washed black or red quinoa 2 cups low sodium vegetable broth 2 teaspoons salt 1 cup chopped tomatoes ¼ cup fresh cut cooked corn 2 green onions, sliced thin 1 small jalapeno pepper, chopped (remove seeds for less heat) ¼ cup chopped fresh cilantro, split 2 Tablespoons lime juice, from 1 large lime 1 avocado, diced into large chunks uinoa Salad 305 DID YOU KNOW? Healthy eating classes are offered at a CHRISTUS Santa Rosa Hospital near you. Register online for free. Visit christussantarosa.org for a complete schedule of ongoing classes, including diabetes management, CPR, prepared childbirth, and infant care. DIRECTIONS Heat one tablespoon of olive oil in a medium saucepan over medium-low heat. Add yellow onions and cook, stirring frequently, until soft and translucent, about 5 minutes. Add quinoa to onions and continue cooking, stirring constantly, for 3–4 minutes. Add vegetable broth, and stir in one teaspoon of salt. Turn up the heat and bring broth to a boil. Cover saucepan with a lid, turn heat down to low, and simmer until liquid is absorbed and quinoa is cooked (12–15 minutes). Transfer cooked quinoa to a mixing bowl and let chill. When the quinoa has cooled, add remaining tablespoon of olive oil, diced tomato, corn, green onion, jalapeno, half of the cilantro, remaining teaspoon of salt, and lime juice. Taste and adjust seasoning, if necessary. Place avocado on top. Garnish with remainder of the chopped cilantro. NUTRITIONAL INFORMATION PER SERVING Calories 1.2g Polyunsaturated fat 48.4mg Sodium Dietary fiber 14.2g Total fat 7.8g Monounsaturated fat 313mg 7.8g 1.6 g 0mg 39.1g Saturated fat LiveWell | Fall 2013 Cholesterol Potassium Total carbohydrates 6.2g Protein 4 Servings 11

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