30 MINUTE QUINOA ENCHILADA SKILLET INGREDIENTS: • • • • • • • • • • • • • • • • • •
1 Tbsp Extra Virgin Olive Oil 1 Brown Onion, diced 1 Red Capsicum, diced 1 Large Sweet Potato, peeled and cubed 2 Tbsp Minced Garlic OR 5 cloves garlic, finely chopped 1 Cup uncooked Quinoa, rinsed and drained 2 Cups Vegetable Stock A pinch Salt and Pepper 1 Tsp Ground Cumin 1 Tsp Paprika 1 Tsp Chili Powder OR fresh Chilies 1 Can black beans, rinsed and drained ½ can Corn Kernels, rinsed and drained 1 can diced Tomatoes 1 Jar Salsa or Enchilada sauce Parsley – for garnish Optional toppings: Cheese, sour cream, Greek yoghurt, avocado, lime Optional additions: Spinach (leafy greens), mushrooms, lentils/chickpeas
METHOD: 1.
2. 3.
4. 5.
Grab a large non-stick pan with a lid, heat your olive oil over medium heat and add the brown onion, garlic, chili and capsicum and sweet potato to your pan and stir, cooking the ingredients for about 2-5 minutes until the onions and capsicum have softened. Add in the quinoa, vegetable stock, cumin, paprika and salt and pepper stirring to combine. Bring the pan to boil over a high heat and then reduce to a simmer and cover and continue to cook for roughly 15 minutes until most of the liquid is absorbed – the quinoa should have popped and look fluffy Add in the salsa sauce, beans, corn kernels and diced tomatoes. Stir them all through and cook for another 5 minutes. At this stage the dish should be ready to eat! Serve up and top and garnish with whatever you fancy!
Prep time:
Cook time:
10 minutes
20 minutes
Servings: 6 servings
NUTRITIONAL INFORMATION: Per serve
Per 100g
Energy (kJ)
1639
354
Protein (g)
19
4
Fat (g)
7
2
Saturated fat (g)
3
1
Carbohydrate (g)
55
12
Sugar (g)
18
4
Dietary fibre (g)
14
3
Sodium (mg)
910
196