By MACROS | Published on December 16, 2017
Quinoa pasta is the ideal new-age carb you can use to create a healthy macaroni dish that’ll refuel your muscles after a gruelling workout.
417 calories |Â 43g protein |Â 56g carbs |Â 3g fat |Â 10g fibre |Â 3g sugar
You’ll Need (serves 5)
- 680g beef mince
- 225g uncooked quinoa macaroni shells (or wholewheat macaroni)
- 1 tbsp garlic (minced or paste)
- 3/4 cup chopped red onion
- 2 diced Roma tomatoes
- 425g low-sodium black beans
- 4 cups low-sodium chicken broth
Seasoning
- 1 tbsp chilli powder
- 1 tsp smoked paprika
- 1 tsp cumin
- Sea salt and pepper to taste
Garnish
- Reduced-fat cheddar cheese
- Avocado slices
- Chopped coriander or parsley
Method
Step 1: Set a large skillet over medium-high heat and spray with extra virgin olive oil or coconut oil. Once the skillet is hot, sauté red onion with garlic. Cook the onions until they turn brown and become translucent.
Step 2: Toss in the beef. Chop and stir it until it’s about 90% cooked. There may be a little pink to the meat, but the vast majority will be brown, signifying it’s ready.
Step 3: Toss in tomatoes, black beans, seasoning and chicken broth. Mix together using a spatula, then bring the mixture to a boil.
Step 4: Once boiling, toss in the uncooked quinoa macaroni shells. Mix together, then cover and cook the mixture for about 12-15 minutes, or until the macaroni has cooked completely.
Step 5: Remove the skillet from the heat, season to taste with sea salt and pepper, and then serve immediately. If you’re making this in bulk for your weekly meals, store no more than three days’ worth in the refrigerator and freeze the rest. Defrost the food in the refrigerator the night before you’re going to eat it.
– RELATED: Protein-rich Pasta Wraps For When You’re On The Move –
Key superfoods
Live longer thanks to quinoa
Formerly worshipped by the Aztecs, this food is lauded by hipsters the world over. Even if you don’t sport a man-bun it could save your life because a study from Harvard University, US, found that people who ate 34g of whole grains like quinoa every day lowered their risk of a premature visit from the Grim Reaper by a staggering 17%. They won’t bestow immortality but they certainly live up to the hype of being a food of the gods.
Recover faster with black beans
Love them or hate them, black beans remain a nutritional powerhouse. Research by the American Chemical Society found they’re not only superrich in fibre, but also packed with so many antioxidants that they rival grapes. These can be used to recover during multiple bouts of exercise done in the same day, all while fending off your hunger pangs.
Avocado lowers bad cholesterol
Few fruits can boast a healthier fat profile than avocados, but this guacamole precursor just added another feather to its cap: heart health. People with a moderate-fat diet who ate an avocado every day had lower levels of bad cholesterol than those who shunned this delicious food, according to a study in the Journal of the American Heart Association. Don’t limit yourself to just one a day. They’re also a great substitute for butter on your sandwiches.
