This is a quick, fuss free meal that should suit most of the family. Nutritionally balanced with good complex carbs to maximise energy, plus lean protein to help build muscle. Loaded of nutrients with the broccolli, herbs and sweet potato which is high in Vitamin A. The broccoli and almonds give it a calcium kick, so good for growing bones or those that have low bone mineral density. The dressing is so easy, it’s one of my staples, that I do regularly; it works as a good healthy dip too for dipping your raw veges in.
- 1½ cup quinoa or brown rice
- ¼ cup cranberries
- ¼ cup almonds (Pine nuts would work better, I was just out of them!)
- ½ head broccoli, break into florets and lightly steam
- 1 x cup sweet potato, diced and steamed
- 1 x cup herbs, mint coriander, washed and chopped
- 500 g chicken, cut into strips or chicken tenderloins
- 1 x tbsp extra virgin olive oil
- 4 x spring onions sliced (use the green part only, if you have fructose issues or on FODMAP diet)
- 1/2 cup Greek or natural yogurt
- 1 tsp cumin
- 1 tsp honey or maple syrup
Cook quinoa (or brown rice if you prefer) according to packet instructions. (Brown rice takes about 25 minutes, quinoa approximately 12 minutes on a medium boil. )
Slice the chicken into strips. Heat your fry pan or BBQ and fry chicken strips for about 5-7 mins or until cooked, stirring occasionally to cook evenly.
Peel and dice the sweet potato into cubes and steam for approximately 10-12 minutes or until cooked. Don’t overcook it as it will go mushy. Lightly steam broccoli for 2 minutes, or longer if you don’t like it crunchy.
Slice the spring onions, then add to a big salad bowl along with the cooked quinoa, sweet potato and broccoli. Mix through cranberries, almonds and herbs. In a little bowl mix together the dressing of yogurt, mint and cumin. Pour yogurt dressing over the top.