Quinoa, a nutritious grain from South America, has a texture rather like split lentils when cooked. It makes a great alternative to rice. Here it is combined with chargrilled eggplants, capsicums, cherry tomatoes and onions, then baked with tangy goat's cheese on the top. Serve with a mixed leaf salad.
*Quinoa with fresh tuna: Marinate 2 fresh tuna steaks (about 300 g in total) in 1 tbsp olive oil, the grated zest of 1 lemon and ¼ tsp chilli flakes. Meanwhile, brush 125 g asparagus tips and 2 zucchini, sliced on the diagonal, with 1 tbsp olive oil and chargrill for 30 seconds on each side. Cook the cherry tomatoes as in the main recipe. Chargrill the tuna for 2 minutes on each side. Combine the quinoa, vegetables, garlic and tomato juice in an ovenproof dish. Break the tuna into pieces and scatter over the top. Cover with foil and bake for 25 minutes.
*If you can't find baby eggplants, use Japanese eggplant (small, slender eggplant) and cut each one into 3 or 4 lengths.
*Quinoa is low in fat, high in starchy carbohydrate and has a higher protein content than other grains.
*Eggplants are filling and satisfying without adding many kilojoules – just 80 kJ per 100 g.
*Goat's cheese is a good source of protein and calcium, and it has a lower fat content than tasty cheese.
GI estimate low.