Sunday, March 10, 2013

E&W Recipe: Quinoa with Chicken Sausage and Tofu Stir-fry

Okay, so I promised you a recipe this week, and here it is. I have been raving about cooking with quinoa for the past few weeks, but I hadn't found time to go to the store to get some. They only usually sell them in health food stores (Grocery stores, please get on this).

Quinoa is a gluten-free seed that is high in protein (though not as high as beans). Because it looks like a grain, it can be eaten as a good rice substitute, or in dishes where you would use couscous. I like it because it has that nutty flavor. If you haven't tried it yet, you should :)

So what are we making today? Because quinoa can be a little bland on its own (like rice), we're making it with some chicken stock, and a stir-fry with chicken sausage, tofu, and peppers. If you are vegetarian, you can eliminate the chicken sausage, and use vegetable stock instead of chicken stock. If you happen to dislike tofu, you can always take that out.

Ingredients (serves 2)
1/2 cup of red quinoa
1/4 lemon
1 cup chicken stock
3oz extra firm tofu
2 links of spicy chicken sausage
2 small sweet red peppers (I used 1 red and 1 yellow for color)
1 small onion
1 tbsp curry powder
2 tbsp chopped basil
1 tsp olive oil
1 tomato

  • Don't forget to wash your onions, tomato, sausage, and pepper, and drain your tofu before you cook!
  • Put the dry quinoa in a pan, and toast over heat for about 2 minutes.
  • Add the chicken stock to the quinoa in the pan, throw in a dash of salt, and bring to the boil. 
  • Once it is boiling, add the lemon, lower the heat and let it cook for about 15 to 20 minutes, continuously refilling it with water, if it dries out.

  • While the quinoa is cooking, chop up the onions, tomato, tofu, sausage, and pepper.
  • Put the olive oil in a wok or pan and bring to the heat.
  • When the oil is hot, add in your chopped onions, and leave to brown for about 2 minutes.
  • Add in your tofu and sausages, and leave to cook for about 5 minutes, flipping over so all sides cook thoroughly.
  • Throw in your peppers, tomato, basil, curry powder, and a dash of salt.
  • Leave the stir-fry to cook for about 10 minutes, stirring consistently so the flavor is spread all around.

  • When the quinoa is ready, let is sit covered for about 2 minutes.
  • Serve your quinoa with a side of your stir-fry!

All this comes to approximately 450 calories and 36g of protein per person. And it looks and tastes delicious! Try it and let me know what you think.

Cheers Eights & Weights!

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