Sarah Krieger, RDN
Contract Registered Dietitian for the Florida Beef Council
START THE NEW YEAR WITH TASTY, QUICK MEALS
The new year always showcases the latest diet trends, but we all know how that story ends. Short-term. Taste and quick meals are still important for most people--regardless of age. Singles, families, retired? We all aim to have nutritious meals most of the time. Me too! I love flavor with nutrition; that combo makes us feel our best with energy, productivity and health. Do you agree? One of my favorite quick meals is to make a meal-in-a-bowl. I had help with one of my interns this year to create just that---with flavor, color and then nutrition as priority, we came up with a high-protein, lean meal that many will enjoy:
Ingredients:
- ½ C Quinoa, uncooked (I found some that does not need to be rinsed-yeah!)
- 1 C beef broth or water
- 1 pound of top sirloin
- ½ C cilantro
- 1 C purple cabbage
- ¼ tsp of crushed red pepper
- ¼ tsp cumin
- ¼ tsp paprika
- ¼ tsp black pepper
- ½ tsp sal
- t½ C guacamole
- ¾ C tomatoWhole grain tortilla chips, plantain chips,or other chip of your choice
- Dollop of sour cream or plain Greek yogurt
INSTRUCTIONS:
- Place ½ C quinoa and 1 cups of beef broth or water in a saucepan, cook according to package instructions
- While quinoa is cooking, mix spices together in a small bowl, thinly slice purple cabbage, chop cilantro, and portion out guacamole
- When quinoa is about done, heat up grill pan
- Rub the skirt steak with olive oil and coat in spice mix
- Cook skirt steak in heated pan for 2 minutes on each side
- Once cooked, removed from pan and place on a dish to let the meat rest
- Meanwhile, crush the chips
- Slice skirt steak
- Arrange bowl starting with quinoa as the base, followed by red cabbage, tomato, tortilla chips, guacamole, and sour cream/ Greek yogurt, top with a sprinkle of cilantro
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