Quinoa….I would hazard a guess that the majority of you have never tried or come across this sometimes labelled ‘superfood’? (ps no food is super/bad/good, it is just food!) But it is one of my favourite grains to cook! I love it cold in salads but my favourite way is to cook it with lots of veg and meat into a risotto type of dish! Tasty and comforting.
Quinoa contains twice as much protein as rice or barley, and as it contains all nine essential amino acids it’s a great choice for vegetarians or vegans to add to their diet if this is a macronutrient which they struggle to get enough of! It is also a good source of calcium, magnesium, fibre, B Vitamins and vitamin E.
A 30g uncooked portion contains 3.5g Protein, 15g Carbohydrates and 1.5g Fat.
Don’t be afraid of cooking it, it honesty isn’t that hard!
I whipped this dish up after work in about 15-20minutes total. I don’t know what to particularly call it as it is basically just a pan of tasty ingredients mixed together, but we will go with; ‘Colourful Quinoa.’ (I am not the most creative!)
This dish includes one of my favourite ingredients…sundried tomatoes. I used to love buying them fresh from the market when I lived in Spain for the year. They add SO much flavour to any dish, food shouldn’t be bland and boring!! However be careful when purchasing from the supermarket – you want to get them in a zip locked packet rather than the jars of them in oil! I am going to have a go at making my own one day!
Here is the recipe; you could add any veg which you have lying about, or even some chunks of feta if you want to make it super creamy and oozy!
20g Chopped Red Onion
Ready chopped garlic
Sundried Tomato Paste
100g Uncooked Chicken Breast sliced thinly
30g Uncooked Quinoa
100g Chopped Mushrooms
30g Plum Tomatoes
10g Sundried Tomatoes
1 Laughing Cow cheese triangle
50g Baby Spinach
Salt and Pepper
In a saucepan, spray some frylight cooking spray and add the chopped red onion, half a teaspoon of the chopped garlic and a squeeze of the sundried tomato paste. Stir with a little bit of water until the onion softens a little bit.
Add the chicken and stir until cooked.
Add the quinoa and chopped sundried tomatoes to the pan and cover the mixture with water. Allow the quinoa to cook, it usually takes about 10-15minutes but check the cooking instructions on your packet!
In a separate pan, add the mushrooms with some more garlic, salt and pepper and sweat down until they become nice and soft. Once ready add to the quinoa mix.
When you think quinoa is cooked, add the chopped plum tomatoes, then add the spinach and allow to wilt down before stirring in. Break up the laughing cow and stir once again to start melting. Add salt and a lot of black pepper to taste and then serve up!
I added a side more of broccoli and asparagus to bulk up the meal with some more greens!
Total Calories: 269
If you do cook quinoa, how do you do it? Do I need to experiment and try different ways?
If you have any other recipe requests then I am always open to suggestions!
Love Abi xxx