[Recipe] Comforting Quinoa With Tender Meat and Veg

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank.

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

Details

• Recommended for: Dinner
• Serves: 1 Woman’s portion or double up for a male portion (see full portion control guide here).

Ingredients

• Protein
  • 150g lean raw meat. (I used Springbok)

• Veggies:
  • 1/2 small cup Baby Carrots
  • Half a cup snow peas
  • 1/2 cup chopped or sliced red and yellow peppers
  • 1/2 cup shredded red cabbage
  • Half a chopped onion

• Smart Carb
  • 1/4 a cup uncooked Quinoa (can substitute with brown rice)

• Healthy Fat
  • 1/4 Tblsp olive or coconut oil for stir frying vegetables.

• Herbs, spices, Extras
  • tsp salt
  • half tsp pepper
  • 1/2 whole carrot and half onion for slow cooker
  • Half a tsp mixed herbs
  • Good quality vegetable stock cube
  • 1.5 cups water (1/2 cup for quinoa and 1 cup for slow cooker)

Utensils

• Small pots (one for cooking quinoa and one for cooking carrots)
• chopping knife
• chopping board
• vegetable peeler
• tsp
• tbsp
• slow cooker or casserole dish with lid
• Frying pan or wok

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Instructions

• Start cooking your meat at least two hours before the meal is needed.

• In a very hot frying pan flash fry the meat on all sides just to seal in the juices.

• Place the meat in the slow cooker on high OR put your meat in your casserole dish and preheat oven to 200’C

• Add your vegetable stock cube, mixed herbs, salt, pepper , whole carrot and half an onion to your slow cooker/casserole dish.

• Pour over 1 cups of hot water.

• Cover and start the cooking process (either in the oven or the slow cooker)

• Leave to cook for an hour before checking there is still moisture in the cooker.

• Par boil your baby carrots until a just getting softer, set aside.

• Put a small pot with 1/2 cup of water and a pinch of salt on the stove top to boil. Add the half a cup of quinoa. Turn the heat down a little to just simmering and cook for about 10 minutes or until the water has simmered away.

• Fluff the quinoa through with a fork and set aside.

• Heat oil (coconut or olive) in a very hot frying pan or wok and add all the vegetables for a quick stir fry. Remember to add the par cooked carrots too! Fry until just cooked and still slightly crunchy. Remove from the heat.

• Season the vegetables to taste.

• Test your meat is soft and juicy and falling apart. Strain off any excess fluid.

To Serve

• Stir your quinoa briefly over heat, then press lightly into a small (half cup size) ramekin or any little container.

• Turn upside down on your plate and tap bottom of dish to release the little mound.

• Spoon your soft and juicy shredded meat (springbok) alongside the quinoa.

• Serve up a cup of stir fried vegetables and garnish as desired.

• Simple, tasty and nourishing home cooked food!

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This recipe is carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).