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Steak and Chard Quinoa Bowls

Steak and Chard Quinoa Bowls

Indulge your desire for steak while getting your veggies too, with this fun riff on risotto using quinoa.MORE+LESS-

Updated September 20, 2016

1 1/2

cups diced medium yellow onions

1/2

teaspoon red pepper flakes

1

cup uncooked quinoa, rinsed

1

can (14.5 oz) Muir Glen™ organic fire roasted crushed tomatoes, undrained

1/2

cup shredded Parmesan cheese (2 oz)

4

cups roughly chopped Swiss chard, from 1 bunch with ribs removed

1

boneless beef sirloin steak, 3/4 to 1 inch thick (8 oz)

1

teaspoon Montreal steak seasoning

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  • 1

    Move oven rack 4 inches from broiler. Heat oven to 400°F. Line large rimmed baking sheet with foil.

  • 2

    In 4-quart saucepan, heat 1 tablespoon of the oil over medium heat. Add onions, 1/8 teaspoon of the salt and the red pepper flakes; cook 6 to 7 minutes, stirring occasionally, until onions are softened and lightly browned. Add quinoa; cook over medium heat 1 to 2 minutes, stirring occasionally, until fragrant. Add tomatoes and water. Heat to simmering over high heat, stirring occasionally. Cover; reduce heat to low. Cook 18 to 23 minutes, stirring once, until liquid is absorbed and quinoa is thoroughly cooked. Remove from heat; stir in 1/4 cup of the cheese.

  • 3

    Meanwhile, place chard on baking sheet. Drizzle with 1 tablespoon of the oil, and sprinkle with remaining 1/8 teaspoon salt. Toss to coat; spread in even layer. Bake 5 to 7 minutes or until wilted. Transfer to medium bowl; set aside, uncovered.

  • 4

    Replace foil on baking sheet. Rub steak with remaining 1 tablespoon oil, then rub in steak seasoning. Place on baking sheet. Broil with top 4 inches from heat 3 to 4 minutes on first side. Turn; broil 2 to 4 minutes or until steak reaches desired doneness, 145°F for medium-rare or 160°F for medium. Transfer to cutting board; cover with foil tent. Rest 5 minutes; slice very thinly across the grain.

  • 5

    Divide quinoa mixture among 4 bowls; top with steak and chard. Sprinkle with remaining 1/4 cup cheese.

Expert Tips

  • Having vegetarians and meat-eaters at the same table? Just leave the steak off for a veggie-friendly version!
  • The method for roasting the chard is great for any sturdy green, from kale to mustard greens.

Nutrition Facts

Serving Size: 1 Serving
Calories
440
Calories from Fat
170
% Daily Value
Total Fat
18g
28%
Saturated Fat
4 1/2g
24%
Trans Fat
0g
Cholesterol
40mg
14%
Sodium
810mg
34%
Potassium
640mg
18%
Total Carbohydrate
42g
14%
Dietary Fiber
5g
21%
Sugars
10g
Protein
25g
Vitamin A
60%
60%
Vitamin C
15%
15%
Calcium
25%
25%
Iron
25%
25%
Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 2 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.


Steak and Chard Quinoa Bowls - Recipes

Gluten-free quinoa bowls are full of flavor and nutrition! I love making these quinoa bowls because they are so simple to put together and contain wholesome ingredients. They are a filling, healthy meal that my whole family loves! These quinoa bowls are gluten free, grain free, have a dairy free option, and are the perfect meal for low inflammation diets!

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Benefits of Quinoa

It’s a grain…. it’s a seed…. what is quinoa? Quinoa is botanically a seed but often called a grain by nutritionists. That is because quinoa is not a true grain. Quinoa is a seed that comes from a plant and is in a similar family of spinach, beets, and chard. It is not a cereal grain, instead, it is called a pseudo-cereal grain, just like buckwheat and amaranth. Quinoa, buckwheat, and amaranth are all seeds that are often eaten and prepared like grains. That being said, quinoa has many health benefits! Here are just a few:

  • Quinoa is one of the only plant-based protein sources that can be considered a complete-protein. It contains all nine essential amino acids.
  • Just like other true grains, quinoa is high in fiber. In fact, it is higher in fiber than many cereal grains!
  • Just like other seeds, quinoa also contains a good level of anti-oxidants! It is especially high in quercetin, which helps control inflammation.
  • Quinoa is a great source of many vitamins and minerals, including manganese, iron, lysine, magnesium, and B-2 vitamin!
  • Quinoa is naturally gluten-free!

Components of a Quinoa Bowl

The components of a quinoa bowl can be as simple or as complex as you want! These gluten-free quinoa bowls contain lime quinoa, grilled venison steak, organic peas, and are garnished with a little salsa, fresh parsley, and organic bacon bites. The flavor combination of all these ingredients was amazing! I especially love the spicy zing the salsa gave the bowl! Peas are also one of my favorite foods, so of course, I had to include them in the bowl. Besides, peas and steak go together likes peas in a pod! If peas, bacon, and salsa aren’t your cup of tea, here are some other toppings you can add to your quinoa bowl:

  • avocado
  • olives
  • onion
  • peppers
  • sweet potatoes
  • cucumber
  • Brussel sprouts
  • lettuce or kale

About the Ingredients

I’ve already mentioned how nutritious and healthy these quinoa bowls are, and it’s all because of their wholesome ingredients! These quinoa bowls contain anti-inflammatory ingredients that will give you energy and sustenance. Here is a just a little bit about the main ingredients in these bowls:

  • Venison steak- the steak in these bowls provide a good source of protein and essential minerals
  • Quinoa- I have already mentioned all the amazing things about quinoa, but in these bowls it is especially noted for being grain-free and high in fiber and vitamins
  • Peas- peas are a great starchy vegetable that provide vitamins, minerals, anti-oxidants, and plant-based protein
  • Herbs– the various herbs used in this recipe provide each their own unique health benefit parsley is anti-inflammatory and sage is high in nutrients and anti-oxidants

Recipe Tips

While these quinoa bowls are super simple to make, there are a few key steps that you don’t want to miss! Keep your steak tender, your quinoa fluffy, and your peas firm! Here are a few tips:

  • Allow the steak to sit in the marinade for a minimum of 6 hours. The ingredients in the marinade help break down the meat proteins and allow it to be juicy and tender.
  • Rinse your quinoa before boiling it in the water. The quinoa seed has a natural bitter coating that is usually removed before being sold, however, rinsing it before using it will ensure that no bitter aftertaste remains!
  • Let the quinoa steam for a few minutes after it has cooked. This will ensure that your quinoa stays fluffy.
  • Simmer your peas in just enough water to cover the bottom of the pot. This will help keep the peas firm and allow them to retain most of their nutrition.
  • Don’t overcook you steak! If grilled for too long, it may become tough!

Gluten-free quinoa bowls are loaded with anti-oxidant rich ingredients, protein packed ingredients, and nutrient dense ingredients! The perfect healthy meal that is quick and easy! I love making these quinoa bowls and the nutrition that they provide makes me feel great! Give these healthy quinoa bowls a try!


Ingredients

    • 1 lb. skirt or flank steak
    • 1 1/2 tsp. kosher salt, divided, plus more
    • 1 tsp. freshly ground black pepper, plus more
    • 3 large or 4 small ears of corn, shucked
    • 2 cups cooked whole grains, such as quinoa, farro, rice, or barley
    • 3 oz. crumbled feta or Cotija cheese (about 1/2 cup)
    • 4 scallions, thinly sliced
    • 1/4 cup extra-virgin olive oil
    • 2 Tbsp. fresh lime juice
    • 1 avocado, peeled, thinly sliced (for serving)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Cook quinoa according to package instructions. Meanwhile, bring a medium saucepan with about 2 in. of water and the vinegar to a simmer keep hot, covered.

Heat 1 tbsp. oil in a frying pan over medium-high heat. Cook onion, carrot, and chard stems, stirring often, until softened, about 10 minutes. Add garlic and mushroom cook until mushroom softens, adding oil to pan if needed, about 2 minutes. Put chard leaves on top of vegetables, add 2 tbsp. water and the salt, and cook, covered, until leaves wilt, about 2 minutes. Stir in quinoa. Divide mixture between 2 bowls.

Crack an egg into a small dish. Using a slotted spoon, swirl simmering water in a circle, then slowly pour in egg. Cook until white firms and yolk is done the way you like (1 minute for softly set).

Lift egg out of water to top one of the quinoa bowls repeat with second egg. Drizzle each bowl with 1 tbsp. oil and sprinkle with pepper and chives.


  • ⅓ cup prepared pesto
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 pound peeled and deveined large shrimp (16-20 count), patted dry
  • 4 cups arugula
  • 2 cups cooked quinoa
  • 1 cup halved cherry tomatoes
  • 1 avocado, diced

Whisk pesto, vinegar, oil, salt and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl set both bowls aside.

Heat a large cast-iron skillet over medium-high heat. Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. Remove to a plate.

Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls. Top with tomatoes, avocado and shrimp. Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.