In my quest to create great tasting (dare I say gourmet?) and super healthy food, I came up with this little number. It's a great pre-workout (2 to 3 hours) or recovery meal. It has heaps of protein, lots of fibre, and a decent crunch. Throw in some vitamins and minerals and you have a great combo.
What's it taste like you ask? I am eating it right now. It is pleasantly nutty, with a sweetness coming from the grapes. It is filling for sure, but still light on the stomach. Just knowing it is packed with protein, fibre and vitamins should make it taste even better.
Now this is a fairly complex recipe, so I will break it down into component steps, for ease of cooking. Do note that you will have leftovers from the various recipes, Lets just say that this should serve two.
Quinoa bowl with chicken,spinach,and tempeh
Step 1. Cook the Chicken
- 1 or 2 chicken breasts - skin removed
- soy sauce (I used Bragg Liquid Aminos) and white pepper to marinate.
- 1 clove garlic chopped
- a little organic coconut oil for frying
Method: cut the chicken breasts into cubes and lightly season with soy sauce and white pepper in a bowl. Marinate for at least 30 minutes. Heat the coconut oil in a saute pan, lightly toast the garlic and cook chicken until well done. Set aside.
Step 2. Cook the quinoa
- 1/2 cup quinoa rinsed
- 1 cup water
- pinch of sea salt added to the water
- dash of coconut oil
Method: Add the coconut oil to a medium saucepan and heat. gently toast the quinoa for a few minutes stirring constantly. Add the salted water and stir. Bring to a boil, stir, reduce heat, cover and simmer until all liquid is absorbed, about 10 to 15 minutes. Let stand for 5 minutes and then fluff with a fork.
Step 3. Saute the tempeh
- 1 packet fresh tempeh
- organic coconut oil for frying
- cajun spice mix
Method: Cut the tempeh into sticks. Heat the oil in a saute pan and fry tempeh until crisp and golden. Toss with cajun seasoning and fry for a minute or two to toast the spices. Set aside.
Step 4. Prepare the spinach
- 2 Handfuls of fresh spinach leaves rinsed (more can be better)
- 2 garlic cloves minced
- dash of coconut oil
Method: Lightly saute the spinach with the garlic until it wilts. Do not over cook.
Step 5. Get the garnishes ready
- A few salad green leaves
- fresh cut green grapes
- tablespoon of pumpkin seeds
- tablespoon of apple cider vinegar
- crack of black pepper
Step 6. Putting it all together
Arrange salad leaves in a bowl. Put about 1/2 cup of quinoa. Arrange the spinach, chicken and tempeh around the quinoa. Sprinkle with cut green grapes, pumpkin seeds and drizzle with apple cider vinegar. Crack some pepper on top and voila!
A lot of the ingredients can be prepared in advance in greater quantities and used over a few days. I personally like to prepare some dishes, especially proteins, on the weekend so they are ready for my weekly lunch. Just wrap well and store in the fridge.
Let me know if you try this. I will be getting more recipes together for my blog. Do follow along, comment or share. Cheers.