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 griddled aubergines, peppers, cherry tomatoes and onions, and then baked with tangy goat's cheese on the top. Serve with a mixed leaf salad.
Try quinoa with fresh tuna. Marinate 2 fresh tuna steaks, about 300 g (10½ oz) in total, in 1 tbsp olive oil, the grated zest of 1 lemon and ¼ tsp crushed dried chillies. Meanwhile, brush 125 g (4½ oz) asparagus tips and 2 courgettes, sliced on the diagonal, with 1 tbsp olive oil and griddle for 30 seconds on each side. Cook the cherry tomatoes as in the main recipe. Griddle 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.
Quinoa is low in fat, high in starchy carbohydrate and has a higher protein content than other grains. * Aubergines are filling and satisfying without adding many calories – just 15 kcals per 100 g (3½ oz). * Goat's cheese is a good source of protein and calcium, but has a lower fat content than Cheddar cheese.
Excellent source of copper, vitamin A, vitamin C. Good source of calcium, iron, niacin, potassium, vitamin B2, vitamin B12, zinc. Useful source of folate, vitamin B1, vitamin B6, vitamin E.