Broccoli-quinoa oven dish

This food has all the most typical body-builder ingredients, broccoli-brown rice-eggs and turkey. But don’t let yourself deceived by the ingredients! It is a tasty, refreshing, summery yummyness.Quick and healthy broccoli-quinoa oven dish

I like mixing black quinoa with brown rice because it is not extra work and gives the slightly boring brown rice extra taste.

Ingredients (makes 4 servings)

  • 1 tablespoon olive oil
  • 250 grams turkey (diced)
  • black pepper, salt
  • 300 grams broccoli
  • 40 grams black quinoa
  • 120 grams brown rice
  • 2 tomatoes (sliced)
  • 4 eggs
  • 100 ml soy milk (or goat milk or yoghurt)
  • thyme

Quick and healthy broccoli-quinoa oven dish

Heat up the oil in a non stick skillet and fry the turkey in 5 minutes, season with salt and pepper and set aside.

Cut the broccoli in pieces, rinse and put in about 800 ml boiling water. Cook for 6 minutes covered. Take the broccoli out of the water and add the rinsed quinoa and the brown rice. Cook for about 15 minutes and drain. (Cooking the quinoa and rice in the water of the broccoli is a good idea, because part of the nutrients that are cooked out of the vegetables is soaked up by the grains. You can use this trick with cooking pasta or potatoes as well.)

Mix the eggs with the soy milk and thyme in a bowl. Slightly grease a round oven dish (24 cm-s), spread the quinoa and rice mix on the bottom, then the turkey, the tomatoes and finally pour the egg-milk mixture on top. Bake in preheated oven for 45 minutes on 180°C.


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