On Wednesdays I like to cook up something quick and easy but really tasty! It is that part of the week when you just want to either put your feet up and relax or get out and do something fun. So the mid-week meal series I will bring you, will have you enjoying your evenings without spending too much time cooking or cleaning!
I am a big fan of Quinoa (pronounced ‘keen-wah’) It’s unlike any other grain because it is a complete protein containing all 8 amino acids that our body needs. It is a very versatile, gluten-free food that can be eaten warm like rice or cold in salads, it can be used to make veggie burgers, ground into flour and pasta, it can even be cooked in almond milk like porridge. For vegetarians it is also a great option because of its high protein content, 1 cup has 9 grams compared to an egg which contains 6 grams.
If you thought brown rice was a good option you have to try quinoa, it has less carbs, is higher in iron, calcium, fiber, protein and every other vitamin and mineral which it is packed full of! It also cooks much faster taking just 15 minutes, I like to cook it in chicken stock for added flavor.
You need to soak quinoa to get the best tasting end result or it can be slightly bitter, I just pop some in water in the morning and then it is ready to use when I get home but if you forget, soaking it for 10 minutes will do the same thing and you will end up with lovely fluffy quinoa that has a light nutty taste.
I added some chopped tomato, cucumber and spring onion to the Quinoa once it had finished cooking then topped it with Turkey cooked in PC Choice Jerk Sauce (you can use any marinade or sauce that you like) some Dairy Free Tzatziki that I had made up in the fridge and bean sprouts. It’s a great tasting dish that’s really quick to make and full of health benefits.
- 1 cup of Quinoa (red or white)
- 2 cups of chicken stock
- 1/2 cucumber sliced
- 1 bunch of spring onions sliced
- 3 large tomatoes cut into chunks
- 2 turkey breasts, cubed
- Dairy Free Tzatziki (Optional)
- Bean Sprouts
- Jerk Sauce
Drain the soaked Quinoa and add to a pan, cover with 2 cups of chicken stock, bring to the boil then reduce heat, cover and allow to simmer for 15 mins. While the Quinoa is simmering cover your turkey with enough jerk sauce to coat it all, add to a frying pan, over a medium heat until cooked through, about 12 minutes.
When the Quinoa has finished simmering remove from heat and allow to sit covered for 5 minutes. Add in the other vegetables and scoop into a bowl, top with Turkey, two tablespoons of Tzatziki and a few bean sprouts. Serve and enjoy!