Meat Roll and Quinoa Lunch Recipe
A 15 minute easy and nutritional meal
Is it possible to make a compete meal from scratch in fifteen minutes? Yep. I sometimes make this meal and in total it takes about a quarter of an hour to make from preparation to plate.
I rarely eat red meat, but this is one of those plates where I think it woks best. I'm not sure what the meat type may be called in your country but we call it minute beef which is from the upper cut (exceptionally lean) and comes in really thin slices about a foot long. You can also use lean pork that you beat out flat and thin for rolling.
There are many ways to do these rolls, some tie them with string, or push a toothpick through to keep everything in place, but I just roll them up and fry them. I also prefer to put all seasoning inside and only let the garlic in the pan add taste to the outside.
My quick lunch recipe of meat-rolls for 2 servings.
Salad, bell pepper, garlic
What you need:
4 slices of minute steak (lean meat)
2 Garlic Cloves
4 Sun-Dried Tomatoes (not in oil)
1 Scallion (green onion)
1/2 Sweet Pepper
100g of Quinoa (about 3.5 ounces)
2 tablespoons of cooking fat/oil
All images mine unless credited.
A healthier staple food choice
there is a lot more that you can do with Quinoa than just cook it (like rice). Buy some and experiment. There is even commercial Quinoa flour for sale.
Preparing the ingredients
* Start by getting the Quinoa going - (time will vary depending on the type you buy, mine is a 15 minute cook).
* Cut an onion into rings then cut in half (you could dice it but I prefer bigger pieces)
* Cut the bell pepper in half (I almost always use yellow or orange peppers). Dice one half, cut the other half into thin lengths.
* Clean the scallion, cut in half lengthwise, chop into 3 inch lengths.
* Dice a fresh tomato for serving salad.
Roll the meat
* Lay out the thin slices of upper cut (minute steak)
* On one side, put a dried tomato, some lengths of onion, scallion and bell pepper. Add salt, black pepper and herbs of choice.
* Now simply roll the meat around the ingredients into a tight roll.
Frying the minute-steak rolls
Start up your favorite frying pan. Add a little oil or butter (I actually use both sometimes). Start with a high temperature. Put the rolls in and fry them until they get color. Lower the temp a bit, the meat should be oozing by now, adding moisture in the pan.
Sprinkle the diced garlic and bell pepper over everything, add a drop of soya and let it simmer for a while, making sure everything does not get dry frying by adding a lid for while. Add a bit of water if needed.
Let it simmer for a moment until the Quinoa is done. Ready to serve!
This is one of the most useful items you can have in a kitchen. A kitchen scale with built in nutritional information about your ingredients.
This is the easy way to figure out how many calories you are eating per day.
I use a ceramic non stick pan. You could fry without adding any fat but adding a tiny bit of oil or butter makes a big difference in taste and surfacing.
The Green Earth pan kit is everythig you need to start your low-fat cooking kitchen.
My 15 minute lunch!
This is a quick and tasty lunch with a lot of protein, carbs and vegetables. For serving, I just put a couple of salad leaves on the plate, half a diced tomato, and whatever else I have in the fridge. This time, a tablespoon of coleslaw did wonders.
Lay out some Quinoa, a couple of tablespoons of the fried garlic and bell pepper mix from the pan, and a couple of rolls per person.
The Quinoa I cooked is a tricolor type, a mix of white, red and black seeds that is a bit more rustic than plain seeds.
Since we added no seasoning on top, when you bite through the rolls the salt and pepper, and the dried tomato is released from inside. So, garlic on the outside, seasoning on the inside.
Know what you are eating. Use the gov nutrition database
How many calories in this meat dish?
180 cal Quinoa 50 gram dry weight
250 cal ultra-lean meat 200 gram
60 cal coleslaw 2 tablespoons
25 cal salad, tomato
40 cal 2 dried tomato, 1 scallop, sweet pepper slices
120 cal tablespoon cooking fat
675 calories in above pic
2013 is The International Year of Quinoa
Did you know that the UN has declared 2013 the year of Quinoa?
Why? For starters, it has a very high level of protein (12 - 16%) and about a third of those are vital amino acids. It is aso gluten free and offers a good level of dietary fibres and it delivers three times as much iron as rice.
Compared to wheat and rice, Quinoa beats them on all nutritional fronts including vitamin content.
Apart form the high nutritional yield, a important benefit of Quinoa is the built-in resistance to agricultural pests. The seed shell is not popular with pests which means that Quinoa does not require the same use of pesticides. On top of that, it is easy to grow in all sorts of terrain from sea level up to the boundary of human habitation heights.
South America and the Inca's are often associated with Corn and Potato, but Quinoa has been cultivated and harvested as a staple food there for thousands of years all the way back to 5000 B.C.
Image credit:UN press kit
Do you eat Quinoa?
Have you tried it?
On my wish-list: A Set of Pro Kitchen Knives
I currently have a old set of cheapo knives in the kitchen which have been around for too long. Handles broke of a couple and the one I use most has been sharpened once too often.
My next set will definitely be a complete set of high grade knives that may last a bit longer.