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[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 ListHealthy Meal Template, and  Portion Control Guide.

Details

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!

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

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

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