Women's Health

Wholesome Quinoa Jambalaya Recipe

They know it's important to refuel after your workout. Here's a recipe that matches the first meal bill: Weight Training. We took a classic New Orleans dish, Jambalaya, and neatly revamped it. Throw in various fresh vegetables for a good dose of carbohydrates, fiber, and immune-boosting antioxidants. Here are three neat improvements:

  • Quinoa is a quick-cooking, high-protein, high-fiber whole grain.
  • Fatty andouille sausage is being replaced with lean chicken sausage.
  • Additional protein and zinc come from the super-lean, omega-3 rich shrimp

Healthy Quinoa Jambalaya Recipe

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Quinoa Jambalaya

Completed in: 30 minutes

Power: 2 servings

ingredients

  • 1 tbsp rapeseed oil
  • 1/2 onion, chopped
  • 1 zucchini, chopped
  • 1 red pepper, chopped
  • 1 clove of garlic, chopped
  • 1 low-sodium chicken sausage, cut into 6 rounds (try: Trader Joe & # 39; s)
  • 1/4 cup dry quinoa
  • 1/2 cup low-sodium chicken or vegetable stock
  • I can fire roasted tomatoes
  • 1/4 lb prawns, peeled and deveined
  • Sea salt and pepper to taste
  • 1 spring onion, thinly sliced

manual

  1. In a large non-stick pan, heat the oil over medium-high heat. Fry the onion, zucchini, bell pepper, garlic and sausage slices for 5 minutes. Add the quinoa and toss to coat for about 2 minutes.
  2. Add the stock and tomatoes to the pan and bring to a boil. Then reduce the heat and simmer covered for 10 minutes.
  3. Add the shrimp and cover the pan. Cook for another 5 to 10 minutes or until the shrimp are opaque and cooked through.
  4. Add salt and pepper to taste. Remove from heat and place on plates. Top with spring onions. Serve.

Nutrients per serving: Calories: 400, Total Fats: 15g, Saturated Fat: 3g, Trans Fat: 0g, Cholesterol: 125mg, Sodium: 500mg, Total Carbohydrates: 39g, Fiber: 6g, Sugar: 9g, Protein: 24g, Iron: 4 mg

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