Quinoa vegetable pan (low in calories, high in protein)
Quinoa is an extremely nutritious cereal, it contains a lot of protein and all 9 essential amino acids. quinoa has twice as much iron as wheat and is gluten-free! It should also help with migraines, prevent cancer and help you lose weight. So, high time for a delicious dish with quinoa as a basis.
We need:
150 g quinoa (dry weighed)
1 clove of garlic
1 chicken breast fillet
1 broccoli
1 pepper
1 zucchini
1 onion
1 teaspoon vegetable broth
olive oil
First, we prepare the quinoa: in a pan, heat a little olive oil, garnish finely chopped garlic and add dry quinoa. Now take care that it does not burn! At the same time start to heat water in a pot with the broth - I measure the quinoa with a cup and take twice as much water as quinoa. When the quinoa is lightly browned (!), Dip into the pot with broth, bring to a boil, then simmer and simmer over low heat.
The frying pan will continue to be used immediately, frying the onion, turkey breast, peppers and zucchini (all cut into small pieces) and seasoning with salt, pepper and Tabaso. The broccoli I steam in another pot, so he still has good bite. Until the quinoa is cooked (takes about 15 minutes), the rest should be ready. All together, ready.
I eat three portions of this portion, but rather eat small portions.
The whole dish has just under 800 kcal, so per portion under 300. Here, per portion only about 5 g of fat and 20 g of protein!
