By MACROS | Published on December 16, 2017
Quinoa pasta is the idealÂ new-age carb you canÂ use to create a healthyÂ macaroni dish thatâ€™llÂ refuel your musclesÂ 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 uncookedÂ quinoa macaroniÂ shells (or wholewheatÂ macaroni)
- 1 tbsp garlicÂ (minced or paste)
- 3/4 cup chopped redÂ onion
- 2 diced RomaÂ tomatoes
- 425g low-sodiumÂ black beans
- 4 cups low-sodiumÂ chicken broth
- 1 tbsp chilli powder
- 1 tsp smoked paprika
- 1 tsp cumin
- Sea salt and pepper to taste
- Reduced-fat cheddar cheese
- Avocado slices
- Chopped coriander or parsley
Step 1: Set a large skillet over medium-highÂ heat and spray with extra virgin olive oil orÂ coconut oil. Once the skillet is hot, sautÃ©Â red onion with garlic. Cook the onions untilÂ they turn brown and become translucent.
Step 2: Toss in the beef. Chop and stir itÂ until itâ€™s about 90% cooked. There may be aÂ little pink to the meat, but the vast majorityÂ will be brown, signifying itâ€™s ready.
Step 3: Toss in tomatoes, black beans,Â seasoning and chicken broth. MixÂ together using a spatula, then bring theÂ mixture to a boil.
Step 4: Once boiling, toss in theÂ uncooked quinoa macaroni shells. MixÂ together, then cover and cook the mixtureÂ for about 12-15 minutes, or until theÂ macaroni has cooked completely.
Step 5: Remove the skillet from the heat,Â season to taste with sea salt and pepper,Â and then serve immediately. If you’reÂ making this in bulk for your weekly meals,Â store no more than three daysâ€™ worthÂ in the refrigerator and freeze the rest.Â Defrost the food in the refrigerator theÂ night before youâ€™re going to eat it.
â€“ RELATED:Â Protein-rich Pasta Wraps For When You’re On The Move â€“
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 wonâ€™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 beansÂ remain a nutritional powerhouse.Â Research by the American ChemicalÂ Society found theyâ€™re not only superrichÂ in fibre, but also packed withÂ so many antioxidants that they rivalÂ grapes. These can be used to recoverÂ during multiple bouts of exercise doneÂ in the same day, all while fending offÂ your hunger pangs.
Avocado lowers bad cholesterol
Few fruits can boast a healthierÂ fat profile than avocados, but thisÂ guacamole precursor just added anotherÂ feather to its cap: heart health. PeopleÂ with a moderate-fat diet who ate anÂ avocado every day had lower levels ofÂ bad cholesterol than those who shunnedÂ this delicious food, according to a studyÂ in the Journal of the American HeartÂ Association. Don’t limit yourself to justÂ one a day. Theyâ€™re also a great substituteÂ for butter on your sandwiches.