Here's a meal idea for when you have very little time at all and want something jam packed with nutrition. I've also included the nutrional info, which I want to start doing with my recipe posts from here on, because it's nice to know the stats of each recipe.
This meal is even quicker to put together if you have some leftover cooked quinoa on hand (like I did).
Canned kidney beans; pre-washed, pre-cut bagged kale (many places carry this, including Walmart), canned diced tomatoes, also make this dish simple to make. I did use some fresh pineapple (leftover from last night's stir-fry) which if you have some on hand, use it--it's much better in taste and texture than canned.
I made this today after coming home from a long morning of work and errands, and I had to put something together quick (you know, when you're so hungry the difference between a 10 minute meal and a 5 minute meal is huge, because you have to eat, now!.
Teriyaki Quinoa Bowl
GF, SF
Serves 2 (although I ate the whole recipe myself!)
- 4 cups washed, cut kale
- 1, 15 oz. can dark red kidney beans (drain liquid and rinse well)
- 2 c. cooked quinoa
- 1, 15 oz. can diced (no-salt) tomatoes
- 1 c. fresh chunks of pineapple
- 2 TBS. almond slices
- 2 TBS. your favorite Teriyaki Sauce (if you're watching sodium, omit or find a low-sodium variety) OR a splash of Bragg's liquid aminos
- In a medium saucepan, bowl a cup of water. Throw in kale, cover, and turn to medium heat. Let cook fo 3-4 minutes, until kale is soft, but still bright green. Drain water. Add all the ingredients except sauce and almonds. Mix, and then add sauce until thoroughly coated. Garnish with almond slices. Serve with baked corn tortilla chips and have some fruit for dessert (I had green grapes).
- Nutritional Info (1 serving, or 1/2 of recipe): 588 calories, 9 g fat, 28 g protein, 22 g fiber, 803 mg sodium (lower sodium if you omit teriyaki sauce).
Hi I have a question about your weight loss. When you were loosing did you include any salt or the like in your diet? Any condiments? I am thinking about Mc.Dougall :)
ReplyDeleteMandi: I did still use salt when I lost weight. I tried to reduce salt, and if I did use it (like in a soup), I'd put it on top of my food rather than in my food. And condiments--A1 sauce, Tabasco, salsa, low-cal/low-fat dressings, mustard, ketchup. Whatever you do, I recommend keeping track of your calories for a bit, to give you a good idea of what you are consuming and where you should be in order to lose weight. Good luck!
ReplyDeleteNot to rain on your parade, but that seems like an awful lot of sodium for one meal. 1600 mgs is two-thirds the recommendation for maximum daily sodium intake and you're using it all on one meal. When you take into account that you ate both servings yourself, that's over 3200 mgs of sodium, which is way over the recommended limit. I understand the things you put in it are "healthy", but don't you need to take into account that all that sodium is not good for your body?
ReplyDeleteI was actually thinking the same thing about the sodium. The reason why it was so high was I didn't take into account that I drain and rinse the beans (which eliminates much of the excess sodium). The only thing in the recipe that has salt added to it is the teriyaki sauce, which I'm sure you could get a lower sodium version. So, I've updated the nutritional info to reflect the changes--new sodium per serving is 803 mg, much better. If you are on a low-sodium diet, cut out the teriyaki sauce, and you're good to go since the all the other ingredients (assuming you use no-salt diced tomatoes) are salt-free.
ReplyDeleteAnd I agree with you, too much sodium is not good for your body, but I do think there is a bit more to the issue, something I really think ought to be discussed in a full post.
Thanks for the question!
Just to be clear, I FIXED the nutritional info, so it now reflects the accurate amounts of protein, fiber, sodium, calories per serving (the first go around I didn't include the diced tomatoes or take into account that the beans are no-salt).
ReplyDeleteThat looks really good. I probably wouldn't have thought of the pineapple but I bet that really adds to it. I"m going to have to try this.
ReplyDeleteNice to see a quinoa recipe. A friend told me about the wonders of quinoa and I am excited to use it!
ReplyDeleteSo colorful. Thanks for another quinoa idea. I seem to get in a rut with quinoa, especially since my kids don't like it. WHY?!?
ReplyDeleteTina
this looks delicious. i printed it off and worked it into this weeks meal plan. can't wait to try it. i even bought a fresh pineapple. always great to have an excuse to have one of those around!
ReplyDeleteThanks for sharing this. It looks good and quick :)
ReplyDelete