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Colorful Quinoa Skillet with Juicy Chicken and Crunchy Vegetables
Quinoa with vegetables and chicken is a perfectly balanced meal, rich in protein and fiber. This colorful dish combines wholesome grains with Mediterranean flavors for energy throughout the day.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
2
Recipe
Quinoa, uncooked
150 gChicken, breast, boneless, skinless, raw
250 gSoup, SWANSON, vegetable broth
350 mlSquash, summer, green, zucchini, includes skin, raw
1 mediumPeppers, bell, red, raw
1 mediumPeas, green, frozen, cooked, boiled, drained, without salt
100 gCarrots, mature, raw
1 mediumShallots, bulb, peeled, root removed, raw
1 pieceGarlic, raw
2 cloveOil, olive, extra virgin
2 tbspSpices, turmeric, ground
1 tspLemon juice, raw
0.5 pieceParsley, fresh
1 bunchSalt, table, iodized
1 pinchPer servingTotal
Calories:655.1 kcal1310.1 kcal
Protein:44.7 g89.4 g
Carbohydrates:71.9 g143.7 g
Fiber:11.9 g23.7 g
Water:529.5 ml1059 ml
Fat:22 g43.9 g
Micronutrients
Sugar:8.3 g16.6 g
Saturated fat:3.5 g7 g
Cholesterol:90.9 mg181.8 mg
Sodium:755.3 mg1510.6 mg
Potassium:1569.8 mg3139.5 mg
Calcium:127.4 mg254.7 mg
Iron:7.7 mg15.4 mg
Magnesium:235.8 mg471.5 mg
Zinc:4.4 mg8.7 mg
Phosphorus:744 mg1488 mg
Vitamin C:124.3 mg248.6 mg
Vitamin A:485.6 µg971.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Thoroughly rinse the quinoa under cold water in a fine-mesh strainer. Transfer it to a pot, pour in the stock, and once it comes to a boil, cook over low heat for about 15 minutes (or until all the liquid has been absorbed).
2
Meanwhile, heat a tablespoon of olive oil in a large skillet and quickly sauté the chicken cubes until golden brown. Season the meat with salt, remove from the pan, and keep warm.
3
Add the remaining oil to another skillet and sauté the chopped shallot and carrot. After 3 minutes, add the bell pepper and zucchini and cook for another 5 minutes, until the vegetables soften but remain crunchy.
4
Stir the peas, chopped garlic, and turmeric into the skillet. Cook for 1 minute, until the garlic becomes fragrant.
5
Add the cooked chicken back into the skillet along with the cooked quinoa. Mix everything well so the flavors combine.
6
Remove from heat, drizzle with lemon juice, and sprinkle with freshly chopped parsley. Add more pepper to taste, if needed.
Nutritional benefits
This meal helps maintain muscle mass and supports normal digestive function thanks to its high content of quality protein and fiber.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.