While people are busy with traditional chicken and salmon fish dishes to get a protein diet, we are here to share a quail and amaranth grain meal with saffron yogurt.
This meal is tasty and gives you variation in your diet plan. From quail and amaranth grain meal with saffron yogurt, you will get high-quality 40 grams of protein per serving and other important nutrients.
In Addition to Combine taste and health by exploring both our Peanut Butter Protein Meal for Vegetarians and High Protein Soya Granules Meal for Vegans for wholesome nutrition.
So let’s prepare the quail and amaranth grain meal with saffron yogurt and enjoy this.
Ingredients to Prepare the Meal
For the Quail:
- 4 whole quails
- 1 tbsp sumac powder
- 1 tsp ground fennel seeds
- 1 tsp smoked paprika
- 1/2 tsp ground allspice
- 2 tbsp olive oil
- 1 tbsp tamarind paste
- Salt and black pepper to taste
For the Amaranth Grain Base:
- 1 cup amaranth grains
- 2 cups chicken bone broth
- 1 small shallot, finely diced
- 1 clove garlic, minced
- 1 tbsp preserved lemon rind, finely chopped
- 1 tsp ground cumin
- 1 tbsp fresh dill, chopped
For the Saffron Yogurt:
- 1 cup full-fat Greek yogurt
- Pinch of saffron threads, soaked in 1 tbsp warm water
- 1 tsp honey
- 1/2 tsp ground cardamom
- Zest of 1/2 an orange
Garnish:
- 1/4 cup roasted pistachios, crushed
- 2 tbsp fresh pomegranate arils
- Fresh mint leaves, torn
How to Make Quail and Amaranth Grain Meal With Saffron Yogurt Bowl
First of all, take a bowl and pour the mix of sumac, fennel, smoked paprika, allspice, olive oil, tamarind paste, salt, and pepper to form a marinade. Now take 4 Quail and coat them with this Marinade and keep them at room temperature for 15 minutes.
Now, take a saucepan and heat it on a medium flame. Put sauté shallot and garlic in 1 tsp olive oil over medium heat until translucent, It will take only two minutes to prepare.
Now stir the amaranth grains and cumin for 1 minute. Pour in chicken bone broth and cover it, and let it cook for 20 minutes on medium flame until the liquid gets absorbed.
Now it’s time to prepare the saffron yogurt to give the meal the best flavour. Now, in a bowl, pour the Greek yogurt, soaked saffron (with water), honey, cardamom, and orange zest according to your taste. Mix it well and place this mixture in the freezer for half an hour so it gets chilled.
Now it’s time to cook the Quails. Heat a grill pan on medium flame and place the Quails on it and cook them on both sides till they get golden. After 5 minutes, cut them into slices.
How to Eat This High-Protein Meal
Take a plate and spread amaranth grains on it, and place the quail slices over the grains. Drizzle with saffron yogurt, or you can take the yogurt separately in a bowl. Garnish it with crushed pistachios, pomegranate arils, and torn mint leaves.
This will be one of the tastiest meals you will ever have. The protein and other nutrients of amaranth grains and quail will help you to recover your muscles rapidly and make the immunity of your body strong.
Nutrient Values in This Meal
Here are the nutrient values in high-protein quail and amaranth grain meal with saffron yogurt bowl.
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~550 kcal |
| Protein | ~40 g |
| Fat | ~25 g |
| Carbohydrates | ~40 g |
| Fiber | ~6 g |
| Sugar | ~8 g |
| Sodium | ~600 mg |
Benefits of This Meal
- High Protein Content
- Nutrient-Dense Ingredients
- Balanced Macronutrients
- Rich in Antioxidants and Anti-Inflammatory Compounds
- Low in Added Sugars
- Unique and Gourmet Flavor Profile
- Dietary Flexibility
- Supports Digestive Health
- Quick and Practical Preparation
- Visual and Sensory Appeal
Conclusion
This spicy quail and amaranth grain with yogurt high protein meal is the best choice for those who want something else than traditional chicken meals.
This non-vegetarian meal is best for the post-workout for better recovery and energizes the body for the daily routine.
It will take less than 1 hour to make this high-protein meal, as 20 minutes to prepare and 30 minutes to cook quail and amaranth grain meal with saffron yogurt.
Ashish Lavania is a chef and works for many 5 and 7-star hotels all over the world, like in Dubai, India, Spain, etc. He completed his education in IHM Delhi. He has 10 to 12 years of experience in the cooking industry. He cooks food with good nutritional value. He loves to spread his knowledge to the world via this website.