Dan Churchill

Stir-fry Quinoa Bowl with Tuna

Dan Churchill
PREP 10 MIN
COOK  10 MIN

Quick dinner in a bowl for those nights you just want it now. Top off your bowl with Dan’s homemade herb sauce of garlic, olive oil and coriander. Not a coriander fan? Sub in parsley, mint or dill.

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Number of servings
2
Ingredients

2 tsp olive oil

1 garlic clove minced

1 small red onion chopped

12 red pepper deseeded & sliced

12 head of broccoli (350g head) cut in florets

4 sprigs of fresh coriander leaves picked & stems finely chopped

14 tsp cayenne pepper or to taste

salt & pepper, to taste

260g drained tinned tuna in brine (185g tin drained tuna yields approx 130g)

1 34 cups (315g) pre-cooked quinoa cooked according to packet directions

12 lemon cut into wedges

Herb Sauce

Methodbased on 2 servings
1

Heat a non-stick frypan over medium heat. Add oil and onion and cook for 4 minutes or until golden.

2

Add garlic, remaining vegetables, coriander stems and cayenne pepper. Season with salt and pepper and sauté for 4-5 minutes or until soft.

3

Add tuna and stir through until warmed, adjust seasoning. 

4

Divide tuna mix and quinoa between plates, scatter over coriander leaves and serve with lemon wedges.

Nutritional Informationper serving

Energy (kJ)

1731 kJ / 414 cals

Protein

44.6 g

Fat

11.5 g

Sat. Fat

2.4 g

Carbs

28.1 g

Sugar

4.9 g

Fiber

8.2 g

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