Power lunch

I have come up with a lunch that is easy to prep early in the week and packs a ton of flavor into less then 400 calories.

High Protein, Low fat and Good amount of complex carbs with essential amino acids and tons of vitamins.

Ingredients:

Quinoa- or Brown Rice
Broccoli-
Carrot-
Onion-
Garilc-
Crurry powder- or other spice mix that suits your taste-

Put about a cup of roughly chopped Carrots into the food processor with an ounce of onion and a tsp. of garlic.
Process until finly chopped.
Saute the vegitable mixture in a tsp. of olive oil on medium-low heat to begin to extract the flavor.
While the aromatics are cooking add roughly chopped the broccoli to the now empty food processor and chop this fine as well.
After 2-3 minutes of sauteing add 2 cups of Quinoa to the saute pan and stir it in.
Then measure out 3.5 cups of water or stock (chicken, vegitable, or fish stock not beef) and mix your spices (I like to use 1.5 tbsp.) into the liquid.
Add the liquid to the pan and turn the heat to high, stir lightly.
Once the mixture comes to a roling boil reduce the heat to low and cover the pan with a lid.
Allow this to simmer for 2 minutes then remover the lid and add the broccoli.
Stir to incorporate and allow the mixture to cook down for an additional 2-3 minutes until the quinoa is cooked through but still has a bite.
Turn the heat off, season with salt and pepper to taste and let the mixture sit stiring occasionally for about 5 minutes.

Store in a tupperware container in the refrigerator for up to 5 days (3 if you used fish stock in the cooking process)

The next part of this meal is the protein. I use Mahi Mahi but tilapia, tuna, or even skinless chicken breast would work just fine. I rub the fish down with chili spice and season with a touch of salt then dry roast it in the oven until just cooked through.

Final item is the sauce I like to roast 2 whole red peppers, 4 large olives, and a quarter of a medium, yellow onion in the oven on 375 degrees F for 6-8 minutes.

Then peel and remove the seeds from the pepper and place all ingredients into the food processor.
Pulse the food processor a few times and then add 3oz. of feta cheese and 1 tbsp of EVOO.
Scrape down the sides of the bowl and pulse a few more times to incorporate all the ingredients.

To assemble: Place 1.5 cups of the quiona vegitable mixture in the bottom of a micorwave safe tupperware container, place the fish or chicken on top of that and top wih 1 floz. of sauce.

To reheat: Crack the seal on the lid to allow steam to excape and microwave for 1 minute on high.
Allow it to sit for 30 seconds.
Continue heating on medium for an additional 1.5-2 minutes.
Allow to sit for 1 minute and remove the lid.

Enjoy.