I hear you about rinsing. It's not so easy! I usually pour it into a bowl, run water over it, stir it around and dump it into a fine strainer. My strainer is fine enough that it doesn't fit through, but as you say, it sticks.
I cook it in a pot on the stove, so the proportions are about 1 part uncooked qunioa/1.5 parts water, but you can't really get it wrong. If you add too much water, it can always be drained like pasta. Once it boils, I turn it way down to avoid excessive bubbling (and quinoa sticking to the sides of the pot). In the microwave, you don't have that ability- so I imagine it bubbles up a lot.
I agree that it's a messy little thing, but it's so worth the effort! One cup of cooked quinoa is about 250 calories and 8 g protein. Hope that helps somewhat- if even just to know I share the frustration