Recipes of My Healthy Chefe

Personal trainer

I am helping people to shift some excess weight, and make it a lifestyle. Stress free changes to make your life easier with meals easy to manage.

Arrow
Printer

Quinoa and shrimp / Tuna Salad

Thursday, March 21, 2019
timer
Total time
40 minutes
watch_later
Preparation time
20 minutes
pie_chart
Portions
4
Ingredients
or1 cup of quinoa, uncooked (170 g)
or125 grams of beans, snap, green, raw
or1 medium unit (approx 2-3/4" long, 2-1/2 dia.) of peppers, sweet, red, raw (119 g)
or350 grams of shrimp, frozen, rawor3 cans of fish, tuna, white, canned in water, without salt, drained solids (516 g)
or1 unit yields of lemon juice, raw (48 g)
or5 grams of onion and garlic seasoning cube
or1 tsp of salt, table (6 g)
or1/2 tsp, ground of spices, pepper, black (1 g)
or1 clove of garlic, raw (3 g)
or 2 tsp minced dill, fresh
or2 Tbsp chicken broth fat free ( fresh or canned or from dry cube)
or1 tablespoon of oil, olive, salad or cooking (14 g)
or500 grams of water
Preparation
1.
Place quinoa in a fine mesh sieve and hold under cold, running water to rinse well; drain. (Or you can put quinoa in a sheet of cheesecloth, run water through it and then let it drain).
2.
Bring 2 cups of water and 1/4 teaspoon of salt to a boil in a small saucepan; stir in quinoa and bring to a boil again. Reduce heat to low, cover and cook until tender, about 15 minutes. Uncover and remove pan from heat to cool. Steam the green beans and reserve (Or use can cooked green beans)
3.
Chop the red pepper in small dices
4.
Combine green beans, red pepper and shrimp / Or tuna, in a large salad bowl; stir in cooled quinoa.
5.
Make the dressing : Combine lemon juice, broth, oil, dill, remaining 1/4 teaspoon of salt and black pepper in a cup; stir well. Pour dressing over salad and toss gently but well.
6.
Yields about 1 1/2 cups per serving.
7.
Capers can add a delightful tangy flavor to this salad. Skip the dill and add 2 tablespoons of capers to the recipe instead, if desired. Because capers are salty, taste the salad before adding the last 1/4 teaspoon of salt – you may not need it.
Nutritional information
Per 100 gPer portion (388 g)% DRI
Energy89 kcal347 kcal17 %
Fat2 g9 g14 %
Fatty acids, total saturated1 g2 g11 %
Cholesterol37 mg144 mg48 %
Sodium239 mg927 mg39 %
Carbohydrate9 g33 g11 %
Sugars1 g3 gremove
Fiber1 g5 g18 %
Protein9 g34 gremove