I’ve said it before and I’ll say it again: quinoa is a powder food. It tastes like a grain but it a complete protein; it’s high in calcium and iron, and it’s a good source of vitamins B and E. This dish is a protein powerhouse, guaranteed to fill you up and help you stay that way until your next meal.
Servings 4 x 1-1/3 cups II Prep time: 20 minutes II Cooking time: 15 to 20 minutes
- 1 cup quinoa
- Cooking spray
- 1 lb/16 oz low-fat, all-natural chicken or turkey sausages in casings
- 1 cup 240 ml pale ale, amber ale, or other flavorful ale or beer (can substitute low-sodium chicken stock)
- 1 tsp extra virgin olive oil
- 1 jalapeno, halved and sliced (for a less spicy dish, remove seeds and membranes)
- 1 red chili pepper, halved and sliced (for a less spicy dish, remove seeds and membranes)
- 1/2 green pepper, seeded and chopped
- 1/2 yellow or orange pepper, seeded and chopped
- 1/2 medium yellow onion, chopped
- 3 cloves garlic, chopped
- 1 tsp smoked paprika, divided
- 1 tsp chili powder, divided
- 1/2 tsp ground coriander
- 1/4 tsp Italian seasoning
- 1 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1 large tomato, diced
- In a medium-sized saucepan, combine quinoa and 1-1/2 cups water. Bring to boil, cover and reduce heat to simmer until all water is absorbed and quinoa is plump, 10 to 15 minutes. Remove from heat, fluff with a fork, cover and set aside.
- In the meantime, heat a large skillet over medium-high heat. Spray with cooking spray and add sausages in a single layer. Cook until browned on both sides, turning at least once, about 4 to 5 minutes. Add 1/2 cup ale, cover, and reduce heat to simmer until sausages are cooked through and ale has almost completely evaporated, 5 to 10 minutes. Remove sausages to a cutting board and cut into half-inch pieces.
- Return skillet to stove over medium-high heat and add olive oil. Add jalapeno, red chili, green and yellow peppers, and onion. Saute, stirring occasionally, until soft and starting to brown, about 5 minutes. Add garlic, 1/2 tsp paprika, 1/2 tsp chili powder, coriander, Italian seasonings, salt and pepper. Stir to combine and cook for 2 minutes. Add tomato and remaining 1/2 cup ale, and using a sturdy spoon scrape up crusty bits from bottom of skillet. Simmer until ale is reduced by half.
- Transfer quinoa to a large serving bowl and add remaining 1/2 tsp paprika and 1/2 tsp chilli powder. Add sliced sausages and pepper mixture, and toss to combine. Divide among plates and serve.
Nutritional value per serving:
- Calories: 187
- Calories from fat: 44
- Protein: 17 g
- Carbs: 14 g
- Total fat: 5 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Fiber: 2 g
- Sodium: 1017 mg
- Cholesterol: 57 mg
– from the cookbook, “The Eat-Clean Diet Cookbook 2,” by Tosca Reno, with Kierstin Buchner.