Since I am training for a triathlon race, I need to have enough amount of carbohydrates to help me replenish and sustain energy. I have bumped up my carbohydrate intake since I have started my training two weeks ago. Carbohydrates should make up about 65% of our diet. I admit that I have adopted a lower carbohydrate diet in the past (but not to the low level prescribed in Atkin’s Diet) by not eating bread or grains for dinner. Now, I’d have a slice of whole grain bread, or a type of exotic whole grain, such as quinoa that I have used in this dish. Quinoa is very nutritious by providing 318 calories, 5 grams of fibers, 11 grams of protein, and approximately 4 grams of healthy fats, monounsaturated and polyunsaturated fats in a serving, 1/2 cup.

For the dish shown above, I simply sauteed some chopped onions and red bell peppers in a saucepan for 3 minutes, then added a serving of quinoa to be boiled and simmered with a box of non-fat, low-sodium chicken broth for 20 minutes until quinoa was clear and began to puff up. On top of the finished quinoa, I garnished the dish with chopped parsley and black olives. Finally, I finished this light and healthy entree with  a slice of poached tilapia. There’s nothing more satisfying than eating a light but flavorful dinner following a long day of work and workout!