Note: If you don't have quinoa, substitute brown rice or whole-wheat couscous, but be sure to adjust the cook time as needed.

Prep Time: 20 minutes

What you need:

• 1-1/2 cups low-sodium vegetable stock or water
• 1 cup quinoa, thoroughly rinsed and drained
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup frozen chopped, mixed vegetables (such as peas, carrots, green beans, corn)

Equipment and supplies:

• Medium saucepan with a tight-fitting lid
• Measuring cups
• Measuring spoons
• Fork

What to do:

1. Add vegetable stock or water to medium saucepan.
2. With an adult's help, bring stock or water to a boil over medium-high heat.
3. Stir in quinoa, salt, and pepper.
4. Switch heat to low and cover pot with lid.
5. Cook until liquid is evaporated and quinoa is tender, about 15 minutes.
6. Remove lid and stir in veggies with a fork.
7. Place lid back on quinoa so that the heat from the quinoa cooks the vegetables.
8. Serve immediately or place into an airtight container and refrigerate for up to 5 days.

Nutritional analysis (per serving):

• 190 calories
• 7g protein
• 2.5g fat
• 0g sat. fat
• 35g carbohydrate
• 5g fiber
• 0mg cholesterol
• 320mg sodium
• 1g sugars

Serves: 4

Serving size: 1 cup

Note: Nutritional analysis may vary depending on ingredient brands used.