Chicken and Vegetables with Quinoa

Gluten Free
Dairy Free
Health score
46%
Chicken and Vegetables with Quinoa
25 min.
4
339kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both gluten-free and dairy-free? Look no further than this vibrant Chicken and Vegetables with Quinoa recipe! Perfectly balanced and packed with flavor, this dish is not only quick to prepare—ready in just 25 minutes—but also a feast for the eyes and the palate.

Imagine tender pieces of boneless chicken breast sautéed to perfection, combined with a colorful medley of fresh green beans, sweet red bell peppers, and earthy mushrooms. All of this is nestled atop a fluffy bed of quinoa, a superfood that’s rich in protein and fiber. The addition of aromatic garlic and rosemary elevates the dish, infusing it with a delightful fragrance that will have your family gathering around the table in no time.

This recipe is ideal for lunch, dinner, or any time you crave a wholesome meal that doesn’t compromise on taste. With each serving clocking in at just 339 calories, you can enjoy a satisfying dish that aligns with your health goals. Whether you’re meal prepping for the week or hosting a casual dinner, Chicken and Vegetables with Quinoa is sure to impress. Dive into this culinary adventure and savor the goodness of fresh ingredients and bold flavors!

Ingredients

  • 1.3 cups quinoa uncooked
  • 2.7 cups water 
  • 0.7 cup chicken broth 
  • cups green beans fresh (1-inch pieces)
  • 0.5 cup baby carrots cut in half lengthwise
  • tablespoon olive oil 
  • 0.5 lb chicken breast boneless skinless cut into bite-size pieces
  • 0.5 cup bell pepper red
  • 0.5 cup mushrooms fresh sliced
  • 0.5 teaspoon rosemary dried
  • 0.3 teaspoon salt 
  • cloves garlic finely chopped

Equipment

  • frying pan
  • sauce pan
  • sieve

Directions

  1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well.
  2. In 2-quart saucepan, heat water to boiling.
  3. Add quinoa; return to boiling. Reduce heat to low. Cover; cook 12 to 16 minutes or until liquid is absorbed.
  4. Meanwhile, in 12-inch nonstick skillet, heat broth to boiling over high heat.
  5. Add green beans and carrots. Reduce heat to medium-high. Cover; cook 5 to 7 minutes or until vegetables are crisp-tender.
  6. Stir oil, chicken, bell pepper, mushrooms, rosemary and salt and garlic into vegetables. Cook over medium-high heat 8 to 9 minutes, stirring frequently, until chicken is no longer pink in center.
  7. Serve over quinoa.

Nutrition Facts

Calories339kcal
Protein25.82%
Fat23.02%
Carbs51.16%

Properties

Glycemic Index
52.5
Glycemic Load
1.54
Inflammation Score
-10
Nutrition Score
27.320869883765%

Flavonoids

Luteolin
0.19mg
Kaempferol
0.26mg
Myricetin
0.1mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:338.87kcal
16.94%
Fat:8.74g
13.44%
Saturated Fat:1.26g
7.88%
Carbohydrates:43.7g
14.57%
Net Carbohydrates:37.24g
13.54%
Sugar:3.76g
4.18%
Cholesterol:37.07mg
12.36%
Sodium:384.6mg
16.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.05g
44.1%
Manganese:1.37mg
68.69%
Vitamin A:3195.3IU
63.91%
Vitamin B6:0.88mg
44.02%
Phosphorus:422.45mg
42.24%
Vitamin B3:7.98mg
39.9%
Vitamin C:32.37mg
39.24%
Magnesium:147.42mg
36.85%
Selenium:24.94µg
35.63%
Folate:139.7µg
34.92%
Vitamin K:28.31µg
26.96%
Fiber:6.46g
25.85%
Copper:0.48mg
24.03%
Vitamin B2:0.39mg
22.87%
Potassium:773.5mg
22.1%
Vitamin B1:0.32mg
21.42%
Iron:3.73mg
20.7%
Vitamin E:2.53mg
16.88%
Vitamin B5:1.68mg
16.84%
Zinc:2.42mg
16.1%
Calcium:65.9mg
6.59%
Vitamin B12:0.13µg
2.1%