Chile-Rubbed Chicken Breast with Kale, Quinoa and Brussels Sprouts Salad

Gluten Free
Very Healthy
Health score
69%
Chile-Rubbed Chicken Breast with Kale, Quinoa and Brussels Sprouts Salad
45 min.
4
542kcal

Suggestions

Ingredients

  • ounces almonds toasted chopped
  • 12 ounces brussels sprouts shredded with a knife cored finely grated trimmed
  • teaspoon ground chipotle powder 
  • ounces cotija cheese crumbled
  • tablespoons dijon mustard 
  • small garlic cloves separated grated
  • large bunches kale thinly sliced
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup juice of lemon freshly squeezed
  • 0.5 cup olive oil extra-virgin
  • teaspoon oregano fresh chopped
  • cup quinoa dried
  • tablespoon shallots minced from
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • mixing bowl

Directions

  1. Bring 2 cups water to a boil in a small saucepan.
  2. Add the quinoa, season with salt and cover. Reduce the heat to a simmer over medium-low, and cook until the quinoa has absorbed the water, about 15 minutes.
  3. Remove from the heat.
  4. Meanwhile, in a small bowl, mix together 2 tablespoons of the olive oil, the chipotle powder, oregano and 1 grated garlic clove. Season the mixture with salt and pepper.
  5. Sprinkle the chicken breasts on both sides with salt and pepper and rub the chipotle mixture evenly over the meat.
  6. Heat 1 tablespoon of the olive oil in a large heavy skillet over medium-high heat.
  7. Add the chicken breasts and cook, turning once, until browned and cooked through, about 5 minutes per side.
  8. Remove from the heat, cover, and let stand for 5 minutes before slicing.
  9. In a small bowl, whisk together the lemon juice, Dijon, shallots and remaining grated garlic until combined. While whisking, slowly drizzle in the remaining 1/2 cup olive oil until thick and emulsified. Season the dressing with salt and pepper.
  10. In a large mixing bowl, toss the cooked quinoa, kale, Brussels sprouts and almonds together until combined.
  11. Add the dressing and cheese and toss lightly until coated; season with salt and pepper.
  12. Divide the mixture among 4 serving plates and top each with a sliced chicken breast.
  13. Serve immediately.

Nutrition Facts

Calories542kcal
Protein29.33%
Fat40.24%
Carbs30.43%

Properties

Glycemic Index
57.5
Glycemic Load
2.11
Inflammation Score
-9
Nutrition Score
43.161304297655%

Flavonoids

Cyanidin
0.35mg
Catechin
0.18mg
Epigallocatechin
0.37mg
Epicatechin
0.09mg
Eriodictyol
0.78mg
Hesperetin
2.21mg
Naringenin
3.07mg
Apigenin
0.02mg
Luteolin
0.31mg
Isorhamnetin
0.49mg
Kaempferol
1.02mg
Myricetin
0.03mg
Quercetin
1.88mg

Nutrients percent of daily need

Calories:541.85kcal
27.09%
Fat:24.73g
38.05%
Saturated Fat:6.1g
38.11%
Carbohydrates:42.09g
14.03%
Net Carbohydrates:33.2g
12.07%
Sugar:3.25g
3.61%
Cholesterol:97.55mg
32.52%
Sodium:569.72mg
24.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.56g
81.13%
Vitamin K:160.43µg
152.79%
Vitamin C:80.73mg
97.85%
Manganese:1.61mg
80.72%
Vitamin B6:1.44mg
71.77%
Vitamin B3:14.02mg
70.1%
Selenium:48.91µg
69.87%
Phosphorus:669.72mg
66.97%
Magnesium:184.17mg
46.04%
Vitamin E:6.8mg
45.3%
Vitamin B2:0.74mg
43.78%
Folate:156.03µg
39.01%
Fiber:8.89g
35.56%
Potassium:1170.19mg
33.43%
Vitamin B1:0.44mg
29.43%
Iron:4.77mg
26.48%
Vitamin B5:2.61mg
26.11%
Copper:0.52mg
26.02%
Calcium:259.92mg
25.99%
Zinc:3.71mg
24.73%
Vitamin A:1014.62IU
20.29%
Vitamin B12:0.71µg
11.75%
Vitamin D:0.23µg
1.51%