Prawns with Flavoured Quinoa

Recipe is contributed by Ms Ang Yi Pin, former Nutrition Intern at the Singapore Heart Foundation

Serves: 1
Time: 30 minutes

Ingredients

• Prawns, 7
• Quinoa, 100g
• Water, 200g
• Garlic powder, 5g (1 tsp)
• Dried oregano, 5g (1 tsp)
• Broccoli, cooked, 150g
• Cherry tomatoes, 100g
• Banana, 1

Lemon Parsley Dressing (Optional)

• Olive oil, 7.5g (½ tbsp)
• Lemon, juiced and zest, 20g (¼)
• Garlic, 1 clove
• Fresh parsley, 5g (½ stalk)

Method

1. Boil prawns till cooked.

Flavoured Quinoa

2. Using a strainer, pour in uncooked quinoa and rinse under cold running water.
3. Using a microwave safe bowl, add washed quinoa to water. The quinoa needs to be submerged in water entirely.
4. Cover the bowl and cook the quinoa in the microwave on medium heat for 6 minutes.
5. After 6 minutes, stir the quinoa and continue cooking for another 3 minutes in the microwave on medium heat.
6. Let the quinoa sit for 2 to 3 minutes to absorb any remaining water.
7. Portion out 100g of cooked quinoa.
8. Add in the garlic powder and dried oregano to season.

Lemon Parsley Dressing

9. Blend all ingredients together.

Plating

10. Serve with a banana to form your Heart Smart Eating Portion.
11. Drizzle the lemon parsley dressing over the prawn and vegetables. (optional)

Nutrients per Serving