Easy Healthy Quinoa Recipe: Chicken And Vegetables With Quinoa

Chicken And Vegetables With QuinoaStir-fried chicken breasts with zucchini and tomatoes sprinkled with feta cheese, basil leaves, and lime juice served on top of steaming hot quinoa in this super delicious and easy healthy recipes for chicken with quinoa and veggies make a complete and satisfying meal for lunch or dinner. Highly nutritious, quinoa makes an excellent alternative to rice, pasta or couscous.

Pronounces as Keen-wah, quinoa is gluten-free and is actually a seed but is typically prepared as a grain. Its flavor is similar to brown rice with a texture like oatmeal. This super food is quite versatile and can be served as a side dish or added to easy desserts salads, stews, chili, and used in baking. Quinoa contains more protein than any other grain and is perfect for a low-carb diet. It has a good balance of all the 8 essential amino acids, making it a favorite choice of vegetarians.

High in fiber and low in GI, quinoa is also the ideal grain for diabetics and help keep blood sugar levels stable. Quinoa is also a good source of iron, which is essential for transporting oxygen around the body, B vitamins needed for energy magnesium and calcium necessary for maintaining a healthy nervous system, and vitamin E, known to be a powerful antioxidant.

Ingredients: 1 cup quinoa, washed and drained, 2 cups chicken broth, 4 tablespoons olive oil, divide into 2 parts, 1 piece large chicken breast, removed skin and bone, ½ cup grated feta cheese, 8 pieces fresh basil leaves, 2 cloves garlic, chopped, 1 medium size onion, chopped, 1 medium zucchini, diced, 1 large red tomato, diced, 1 tablespoon lime juice, Salt to taste

Preparation Instructions: Chicken And Vegetables With Quinoa2

Put quinoa and chicken broth in saucepan. Boil over high heat and reduce to medium-low. Cover and continue boiling until liquid is totally absorbed and quinoa becomes soft and fluffy, or until white lines become visible in quinoa, about 12 minutes.  In a skillet, heat 2 tablespoons olive oil, sauté garlic and onion about 5 minutes or until onion becomes translucent. Stir in chicken breast and cook for about 5 minutes or until chicken becomes slightly pink in the middle. When chicken is cooked, transfer chicken in a platter. Set chicken aside. Put the remaining 2 tablespoons olive oil in the skillet and sauté the zucchini and tomato about 5 minutes or until zucchini is tender. Put back chicken in the skillet, add lime juice and basil leaves. Add a pinch of salt or only if desired. Sprinkle with feta cheese and cook for another 10 minutes or until chicken is fully cooked and serve over hot quinoa.

In this recipe, quinoa is cooked separately from the chicken and veggies and can be served on the side or topped with the meat and vegetables. The quinoa is cooked in chicken broth to give it more flavor and complement the chicken dish. You can also cook the quinoa in vegetable broth or plain water. Before preparing it, quinoa should be washed and rinsed very well. You can also soak the quinoa in water for a few minutes to get rid of any bitter taste or residue. When cooked, quinoa has a slightly nutty flavor and should be soft and fluffy.

Source: www.gourmandia.com

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s