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Andean-style quinoa

A delicious dish made using the South American staple food, quinoa.
Prep Time 20 mins
Cook Time 35 mins
Servings 2
Calories 523 kcal

Ingredients
  

  • 125g quinoa
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 stick celery, chopped
  • 1 courgette, chopped
  • 1 medium potato, chopped
  • 1 red chilli, finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 400g can chopped tomatoes
  • 1 tsp dried oregano
  • freshly ground black pepper
  • 25g walnuts, chopped

Instructions
 

  • Place the quinoa with 300ml of water in a pan. Bring to the boil and simmer for 10–15 minutes until all the water is absorbed. Set aside.
  • Heat the oil in a medium saucepan and fry the onion for 3–4 minutes until it begins to soften.
  • Add the celery, courgette and potato, and continue to fry for 5–6 minutes.
  • Then add the chilli, cumin and coriander, and fry for a further minute.
  • Add the tomatoes and oregano, season well with black pepper and simmer for 10–15 minutes, until the vegetables are tender.
  • Stir through the quinoa and walnuts.

Nutrition

Calories: 523kcalCarbohydrates: 66.3gProtein: 17.2gFat: 18.4gSaturated Fat: 2.2gFiber: 11.3gSugar: 17.5g
Keyword Dairy free, Gluten free, Low sugar, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

Best Diabetes Diet
Guide

If you are living with diabetes, you know that managing your blood sugar is critical to your health. There are many different diets that can help you do this, and finding the best one for you can be a challenge. We will look at some of the most popular diets for people with diabetes and discuss how they work. We will also provide tips for choosing the right diet for you. So if you are ready to start managing your diabetes with your diet, join our Best Diabetes Diet Guide for the best information.

Baked cod with parsley and horseradish crust

Delicious white fish with a crunchy herb topping.
Prep Time 15 mins
Cook Time 12 mins
Servings 2
Calories 159 kcal

Ingredients
  

  • 1 tbsp creamed horseradish
  • 1 slice granary bread, breadcrumbed
  • 1 tbsp fresh parsley, chopped
  • 2 x 125g chunky pieces cod fillet
  • freshly ground black pepper
  • 80g rocket

Instructions
 

  • Preheat the oven to 200ºC/gas mark 6. Mix together the horseradish, breadcrumbs and parsley, season well and press onto the cod fillets.
  • Place on a baking sheet and bake for 10–12 minutes until the fish is cooked through. Serve with rocket salad and a wedge of lemon.

Nutrition

Calories: 159kcalCarbohydrates: 9.6gProtein: 25.2gFat: 1.8gSaturated Fat: 0.4gFiber: 1.9gSugar: 1.9g
Keyword Low fat, Low sugar, Nut free
Tried this recipe?Let us know how it was!

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