Protein-Packed Power Plate: A Warming and Flavourful Autumn Meal
Are you sick of eating meat and 3 veg every night? Build a meal with FLAVOUR and BALANCE. Uplevel your meals with these steps!
1. Choose your carbs - I chose quinoa and lentils which are also packed with fibre. To enhance flavour I cooked them in Bone Broth Concentrate and turmeric.
2. Choose your protein - I chose chicken and cooked it in Ras el Hanout for beautiful flavours (this is also sold as Morrocan spice and translates as "Top shelf")
3. Choose your veg - I chose orange veggies to bring comfort through Autumn and these veggies are also in season and affordable in my local market. I cooked the carrot, pumpkin and some zucchini with a base of onion and ginger for antioxidant and anti-inflammatory actions and Ras el Hanout for a rich flavour.
Serves approx 4
Red Lentil and Quinoa mash:
Ingredients:
1 cup red lentils
1/2 cup quinoa
3 cups bone broth (using 1 tbsp Best of Bone Broth Turmeric and Ginger concentrate)
Instructions:
Rinse the red lentils and quinoa under cold water. These are plant-based protein and fibre rich ingredients!
In a pot, combine the rinsed lentils, quinoa, and bone broth with Best of Bone Broth Turmeric and Ginger concentrate. Bone broth provides collagen and supports the gut lining.
Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes, or until lentils and quinoa are cooked and most of the liquid is absorbed. Set aside.
Spiced Chicken:
Ingredients:
600g diced Chicken breast
1 tsp bone broth concentrate
2 tsp Ras el Hanout spice blend
Salt and pepper to taste
Instructions:
Season the chicken breast with Ras el Hanout spice blend, salt and pepper ensuring it's evenly coated.
Heat a skillet over medium heat and add a little olive oil and the bone broth concentrate with 1 tbsp water.
Cook the chicken breast until cooked through, take off the heat and cover before serving immediately.
Vegetable Medley:
Ingredients:
Onion, diced
Ginger, diced
2 x Carrots, chopped
1 x Zucchini, chopped
¼ Butternut pumpkin, chopped
1 tsp Ras el Hanout
1/2 cup water
1 tbsp extra virgin olive oil
Instructions:
Heat olive oil in a skillet over medium heat. Add onion and ginger, sauté until fragrant. These ingredients are antioxidant and anti-inflammatory.
Add chopped carrot, zucchini, and butternut pumpkin to the skillet. Cook for a few minutes until they start to soften. Vegetables provide fibre gut microbiome feeding prebiotics and micronutrients.
Sprinkle Ras el Hanout over the vegetables and stir to coat evenly.
Pour in water, cover, and let the vegetables simmer for about 10-15 minutes, or until they are cooked through and the water has evaporated.
Once vegetables are cooked, remove from heat.
Assembling your plate:
Fill ¼ of your plate with the quinoa and red lentil mash
Fill ¼ of your plate with chicken
Fill ½ your plate with the veggies.
Enjoy your nutritious and delicious meal! Store in the fridge for a maximum of 72 hours or freeze for up to two months.
TIPS:
You can adjust the spices to taste and add salt and pepper where required.
You can swap the chicken with tofu or a mix of chickpeas and cannellini beans if you prefer a vegan meal.
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