Kale and Sun-dried Tomatoes Quinoa

Do I need to say more about this healthy super quick lunch? The ingredients say it all. And all you would need is one pan and 3 ingredients - Kale, Sun Dried Tomatoes and Quinoa. For the portion shown in the picture I used -

1/2 cup cooked quinoa -111 calories, 4 gm protein, 5 gm fiber
1 cup kale chopped - 34 cal, 2 gm protein, 684% Vitamin K, 206% Vitamin A, 134% Vitamin C
1/4 cup sun dried tomatoes - 35 cal, 2 gm protein, 35 % vitamin C

It took me a little while to perfect the art of getting the right texture of quinoa. After cooking it, I could not fluff it with the fork in the way chefs showed it on the TV. But now that is in the past. In fact, I cook my quinoa ahead of time and store it an air tight container to use it over 2-3 days. I have found the best way to quick quinoa is 1:2 quinoa and water ratio for 15 mins, covered and on low heat. Once done, remove the lid and let it cool for 20-30 min. Then fluff with the fork.

Recipe
serves 1
1/2 cup quinoa, cooked
1 cup kale, chopped
2 garlic cloves
1/4 cup sun dried tomatoes
1 tsp oregano
2 tsp oil
salt to taste

• Heat oil in a pan and add chopped garlic. Saute for 1-2 min.
• Add kale and saute for 2 mins. Cover and cook for 2-3 mins.
• Remove from heat. Add cooked quinoa, sundried tomatoes, oregano and salt

This single serve portion leaves you feeling full for a long time and with a great feeling of eating healthy