Be Lean & mean, eat colour & protein!
Monday, August 29, 2016

Post Workout Meal Tri-Coloured Quinoa with Pan-fried Salmon

A simple dish that not only looks bright and colourful but tastes amazing. Tri-coloured quinoa salad makes a great side dish for chicken or fish, it’s also perfect for BBQ's. You can totally modify this to your taste, substitute any of the ingredients with other like coloured vegetables to create a new flavor altogether. Leave out what you don't like, or add more of what you do like. Enjoy!

1½ cups uncooked tri-coloured quinoa
2 cups water
pinch of salt
3 green/ spring onions, thinly sliced
1 small green capsicum, deseed & chop
1 small red capsicum, deseed & chop
1 small yellow capsicum, deseed & chop
juice of 1 lemon, squeezed fresh cracked pepper, to season
garnish with fresh dill
flaxseed oil to serve

Step 1: Rinse quinoa for about 1-2 minutes. Fill a medium saucepan with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; Continue to simmer covered for a further 10-12 minutes.

Step 2: Remove saucepan from heat. Keep covered for an additional 5 minutes.

Step 3: Remove lid, fluff with a fork then transfer cooked quinoa in to a large mixing bowl to cool.

Step 4: Add the onions and chopped capsicum to the quinoa, and squeeze lemon over the ingredients.

Step 5: Plate up, drizzle flax oil over the quinoa, season with pepper and toss well. Serve immediately with your choice of first-class protein!

NOTE from Shar: I obviously chose a beautiful 200g salmon fillet as my choice of first-class quality protein to accompany the quinoa salad. Lightly spray a non-stick frying pan with oil, and heat on medium-high heat. Place fillet into pan, and cook 3-4 minutes on both sides. Serve immediately when done!

Substitution suggestions for the salad:

1 large continental cucumber, washed, diced
1 cup perino cherry red tomatoes, quartered
½ cup of corn

  Servings: 6           Cooking & Prep time: 25 minutes

Nutritional Information: (per serve)
          Calories/kjs 139.3    Protein: 4.1 g     Carbs: 26.9 g     Fat: 1.7 g


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