1 medium eggplant
1 bunch broccoli or 2 c. frozen broccoli florets
1 bell pepper (orange or red)
1 onion, diced small
1 garlic clove, diced
1 tbsp ginger, grated or diced
2 tbsp sesame seeds (optional)
1/2 cup edamame (optional)
1 cup quinoa, dry
2 cups water
1 pkg firm tofu*
1/2 cup edamame
2 tbsp teriyaki sauce
1/2-1 tsp chili garlic sauce
1 tbsp peanut satay sauce
1 tbsp braggs liquid aminos or lite soy sauce
*Feel free to substitute ~5-6oz meat of choice
Boil 2 cups of water in a small pot. Add the quinoa and simmer until water is absorbed and quinoa is fluffy. Set aside.
Divide up your tofu into 1" cubes. Saute over medium high heat until golden, stirring occasionally to brown all sides then set aside. Meanwhile, dice up your broccoli, eggplant, pepper. Warm frying pan over medium-high heat and add olive oil or coconut oil. Add your onion, garlic and ginger and saute for ~1 min. Add your remaining vegetables and saute about 5 minutes. Add your sauces and tofu and saute 2-3 more minutes to allow the flavors to combine and veggies to soften. Serve over a bed of quinoa and enjoy! Yields 4-5 Servings.
Portion size tip: I use anywhere from 1/2-1c. quinoa with 1c. veggie mix depending on my appetite :)
Time saver tip: Cut up the veggies and cook the quinoa in advance to cut down on cooking time for busy nights!
Hopefully I'll have more recipes to share in the coming weeks! Stay warm friends!
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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