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
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Completed in: 30 minutes
Power: 2 servings
- 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
- 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.
- Add the stock and tomatoes to the pan and bring to a boil. Then reduce the heat and simmer covered for 10 minutes.
- Add the shrimp and cover the pan. Cook for another 5 to 10 minutes or until the shrimp are opaque and cooked through.
- 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