Protein Packed Healthy Stir Fry
I've recently found out how healthful quinoa is. I used to be really afraid of it because it's calorie dense but there's so many really great things about it. Did you know it has complete protein?! And it stays in your stomach for longer so you feel fuller longer (no needless snacking). You can also substitute the quinoa for riced cauliflower, if desired :)
Ingredients and calories:
2 stalks of kale (~14)
1/4 cup of 100% whole grain quinoa (160)
3/4 cups of water (0)
1.5 cups of eggplant (~52)
1/7 of a cube of extra firm tofu (~70)
3/4 cup of broccoli florets (~23)
7 sugar snap peas (~10)
1/2 bell pepper (~18)
2 tbsp of low sodium soy sauce (~19)
1 tsp minced garlic (5)
1/2 cup of cherry tomatoes (~15)
1 stalk of green onion (~8)
Total calories (Makes one serving): ~394
Calories using 1.5 cups of riced cauliflower: ~274
Place the quinoa and water in a small pot over medium heat. Cook until the water is absorbed, about 10-12 minutes. In the meantime, slice the eggplant (I use 4 half-inch slices) and grill them; I use a panini press, but I'm sure a pan would work just as well. Grill over medium heat until each side is browned. While waiting, cut the tofu into cubes, cut the broccoli florets, and cut the bell pepper. Spray a large pan with olive oil (about 15 more calories) and add in the garlic. Then tear apart the kale and add the pieces into the pan. Add the tofu, broccoli, bell pepper, and snap peas into the pan and steam for a couple of minutes. Mix in the eggplant and quinoa and then stir in the soy sauce. Top with diced green onion and cherry tomatoes (cut into halves) and enjoy!
