Stir-fry in a Snap
Stir-fry is a healthy and easy way to incorporate a variety of foods into your diet. When making a stir-fry, choose your favourite protein option (such as chicken, beef, chickpeas or tofu) and add as many vegetables as you would like. Follow this quick and simple recipe:
Crunchy Tuna Pasta Bake
Slow-Cooker Chili
Stir-fry is a healthy and easy way to incorporate a variety of foods into your diet. When making a stir-fry, choose your favourite protein option (such as chicken, beef, chickpeas or tofu) and add as many vegetables as you would like. Follow this quick and simple recipe:
Purchase chicken breasts (pre-sliced into strips) and pre-chopped veggies. Sauté in a frying pan until meat is cooked and veggies are tender, then serve over quinoa. Voila!
FAQ: What is quinoa and how do you cook it?
Although used like a grain, quinoa is actually in the same family as spinach and beets! Its characteristics are similar to most grains (such as lowering blood pressure and preventing heart failure), yet its nutritional benefits are superior to others. Substitute quinoa for rice in your favourite recipes, as itboasts almost twice the protein content and is a complete protein; in other words, it contains all nine amino acids essential to the diet!
Not only is quinoa nutritious, it is also extremely fast to prepare! Just pour the desired amount of quinoa into a pot, plus double the amount of water. Bring to a boil, and let simmer for 10 minutes. Let stand, covered, for another 6 minutes. Fluff with a fork and serve!
Remember: Quinoa triples in size when cooked (so if you cook one cup, you will end up with 3... Perfect for leftovers!)
Crunchy Tuna Pasta Bake
Feeling short on time? This recipe requires few ingredients and little effort, but has loads of flavour! By incorporating tuna, you are also one step closer to satisfying your weekly intake of fatty fish (2-3 times per week).
Ingredients
3 cups penne pasta
2 cups frozen peas
1 can whole kernel corn (drained)
1 can (425 g) tuna in water, drained
2 cans (400 g) Italian-flavoured chopped tomatoes
1/2 cup breadcrumbs
1/2 cup grated cheese
Cooking instructions
- Preheat oven to 180°C.
- Bring a large pot of water to the boil. Cook pasta, following directions on package
- Add peas, corn, tuna and tomatoes to pot with drained pasta and stir.
- Pour the mixture into a large baking dish and sprinkle breadcrumbs and cheese on top.
- Cook in oven for 20 minutes or until crispy and golden on top. Dinner is served!
Slow-Cooker Chili
* Prep this the in the morning (10 mins) and have dinner waiting for you at the end of the day!
1-1/2 lb extra-lean ground beef
2 cans mixed beans, rinsed
2 cups salsa
1 can no-salt-added tomato sauce
2 Tbsp. chili powder
1 onion, chopped
1 cup frozen corn, thawed, drained
1 cup Shredded Cheese
