12 Minute Superfood lunch

Lunchtime can be difficult when you want to eat great food but I am up for the challenge and I found a solution which takes no time at all. I am fortunate enough to have a kitchen/dining area at work and I bought a rice cooker with a stainless steel steamer.  The meal I am featuring, I make most days but change the base ingredients. Today, it was beetroot, brussel sprouts, quail breasts, rocket, seed sprouts (broccoli, mung, radish and alfalfa) and olive oil. It takes 12 minutes from start to finish but preparation time takes about 7 minutes and 5 minutes waiting time 🙂

Quail with beetroot, brussels, seed sprout and rocket

Step 1. Put water in the steamer and set to cook

Step 2. Prepare the slowest cooking vegetables and add to the steamer tray, e.g. Beetroot or sweet potato, followed by brussels or broccoli: 2-3 minutes

Step 3. Add the quail breast, with skin on. 3-4 minutes

Step 4. Prepare your plate with rocket and seed sprouts; drizzle with olive oil

Step 5. Add your cooked ingredients to your plate, season and drizzle with more olive oil and balsamic vinegar.-12 minutes

ENJOY!

Rocket, Beetroot and Brussels are considered as superfoods. As well as being tasty, they contain many anti-oxidants including vitamin K and C, folates, minerals and fibre.  Seed sprouts additionally are considered as one of the most complete nutritional foods; high in vitamins, minerals and fibre as well as protein.

There is protein contained in the seed sprouts but you can replace quail with duck, fish, prawns, thinly sliced chicken, turkey, lamb’s liver etc.

N.B. Majority of the ingredients are organic and can be sourced from Migros.

Cost: spread over 3-4 days, approx 6chf per person, per day.

 

 

 

2 Comments:

  1. Hello! I’m familiar with slow roasted beet root — but you can also steam them? Are they raw before you add them into the steamer? Thanks for the info 🙂

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