This is a simple salad dish that takes barely any effort to put together. And it’s packed with essential super foods that give you energy and make you feel light!
One of the key ingredients, often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. In fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14 grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free. Quinoa is a tiny grain that cooks up like rice and has a mild, nutty flavor and a light, fluffy texture similar to couscous. You can find it next to other grains in health-food stores and your supermarket.
Another super food in this salad is the Feta Cheese. Studies indicate that five servings of cheese in general per day can aid in the loss of abdominal fat and that a high calcium diet may contribute to the breakdown of fat cells. In addition, feta cheese specifically is rich in conjugated linoleic acid, a fatty acid and antioxidant that may aid in abdominal fat loss. The resultant loss of body fat lowers the risk of diabetes and heart disease.
Cook Time: 30 Min. • Serves: 1 • Calories: 582 • Total Fat: 23 grams • Protein: 37 grams
Here’s a simple trick that you can use in other recipes too! Press the tortilla down into a oven safe baking dish or pot to form a bowl.
INGREDIENTS:
- 1 Cup Kale
- 1 Tablespoon Feta Cheese
- 1 fl oz Lemon Juice, fresh
- ¼ Avocado
- ½ cup Carrots, shredded
- ¼ cup Red Beans
- ¼ cup Cooked Quinoa
- 1 Egg
- 1 Whole Wheat Low Carb 10” Tortilla
- 1 teaspoon Olive Oil
- Salt and Pepper to taste
INSTRUCTIONS:
- Preheat the oven to 350 degrees. Press the tortilla down into a oven safe baking dish or pot to form a bowl. Place in the oven and bake for 10-15 minutes until the tortilla is harden and formed into a bowl.
- In the meantime boil 1 cup of water in a medium sized sauce pan, then add the quinoa and a pinch of salt. Cover and let boil until quinoa is cooked through.
- In a separate pan, boil about 1 cup of water for the kale. Once the water begins to boil add the kale and cook for about 3 minutes. You want the kale to turn bright green and still have crunch!
- Just before the tortilla is ready to take out of the oven, add the avocado, lemon juice, and a pinch of salt to the blender. Blend quickly for about 15 seconds so that it’s still chucky but mixed.
- Remove the tortilla from the oven and set aside to cool down.
- Mix the kale, feta, and quinoa together then fill the tortilla with the mixture.
- Layer the avocado paste, then carrots and red beans.
- Quickly pan fry 1 large egg in a small sauté pan with a few sprays of olive oil. Cook until the yolk is runny, or cook to your preference.
- Add the egg on top of the salad and eat immediately!
ENJOY!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
| Ingredient | Linked To Nutritional Value | Cal | Fat | Carb |
|---|---|---|---|---|
| PER SERVING: | 581.6 | 22.1 | 75.6 | |
| 1 Cup kale | Cabbage, kale, fresh, chpd | 33.5 | 0.5 | 6.7 |
| 1 Tablespoon feta | Cheese, feta, crumbled | 24.8 | 2 | 0.4 |
| 1 Fluid ounce lemon | Juice, lemon, fresh | 6.8 | 0.1 | 2.2 |
| .25 Each avocado | Avocado, fresh, med | 62.5 | 5.7 | 3.8 |
| .5 Cup carrot | Carrot, fresh, grated | 22.6 | 0.2 | 5.3 |
| .25 Cup red bean | Beans, kidney, red, mature | 155.1 | 0.5 | 28.2 |
| 1 Each egg | Egg, poached, lrg | 69 | 4.8 | 0.4 |
| 1 Teaspoon olive oil | Oil, olive, extra virgin | 42 | 4.7 | 0 |
| .8 Teaspoon salt | Salt, Kosher, coarse | 0 | 0 | 0 |
| 1 Each tortilla | Tortilla, carb modified | 110 | 3 | 19 |
| .25 Cup quinoa | Quinoa, ckd | 55.5 | 0.9 | 9.9 |
Love to hear you thoughts below!
This is a must try recipe! I really find this dish healthy. I like how you presented your food article because aside from the ingredients needed and how to cook it, you provided us some nutritional values we get from each ingredients. Thanks!