Healthy Chicken with Quinoa
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
440
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 85.9 μg | (143 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31.7 mg | (264 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 925 mg | (23 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 397 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Quinoa
- 5 Tbsps olive oil
- 2 cloves garlic cloves (crushed)
- 1 red chili pepper (deseeded and finely chopped)
- 4 red peppers (deseeded and chopped)
- 2 Tomatoes (chopped)
- 2 handfuls Spinach (washed)
- 4 small Chicken breasts (skinned)
Preparation steps
1.
Cook the quinoa according to packet instructions and keep warm.
2.
Meanwhile, make the sauce. Heat 3 tbsp oil in a pan and gently cook the garlic and chiili for 2 minutes, stirring all the time.
3.
Add the peppers, cook for 5 minutes then add the tomatoes, reduce the heat and simmer for 20 minutes. Season with salt and pepper.
4.
Meanwhile, put the wet spinach in a large pan with a lid and cook until it wilts. Drain well, squeeze out excess moisture and keep warm.
5.
Flatten the chicken breasts with a meat hammer or rolling pin.
6.
Heat the remaining oil in a wide pan, cook the chicken breasts until lightly brown on one side. Remove from the pan, put a little spinach on the cooked side of each one and secure with a cocktail stick.
7.
Return to the pan carefully and cook gently for about 5 minutes or until the chicken is cooked through.
8.
Serve on a bed of quinoa with the pepper sauce.
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