Grilled Lemongrass Chicken with Red Quinoa and Vegetables

Gluten Free
Dairy Free
Health score
49%
Grilled Lemongrass Chicken with Red Quinoa and Vegetables
45 min.
4
519kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • 0.3 cup canola oil divided
  • 1.5 cups chicken broth (or stock)
  • tablespoons mint leaves fresh chopped
  • piece ginger peeled ()
  • teaspoon ground coriander 
  • stalks lemongrass fresh (tough outer leaves removed)
  • tablespoons brown sugar light
  • 0.3 cup juice of lime fresh
  • 0.8 cup quinoa red
  •  bell pepper red cored seeded thinly sliced
  • 1.5 teaspoons sea salt plus more to taste
  • medium shallots roughly chopped
  • 20 ounces chicken breasts boneless skinless organic
  • pound sugar snap peas fresh
  • tablespoon tamari sauce (or soy sauce)

Equipment

  • frying pan
  • sauce pan
  • blender
  • baking pan
  • kitchen thermometer
  • grill pan

Directions

  1. Marinade: Puree shallots, lemongrass, ginger, 1/4 cup oil, lime juice, tamari, sugar, sea salt, pepper, and coriander in a blender until smooth.
  2. Place chicken in a baking dish and spoon on marinade, rubbing it on all sides. Cover; chill 1/2 to 2 hours.
  3. Heat 2 teaspoons oil in a medium saucepan over medium-high heat. Cook quinoa until toasted, 3 to 4 minutes.
  4. Add broth; bring to a boil. Cover, reduce heat to medium-low and simmer until quinoa absorbs liquid, about 20 minutes. Turn off heat; let sit, covered, until ready to serve.
  5. Heat a grill pan or skillet over high heat; coat with cooking spray. Cook chicken, turning once, for 4 minutes. Reduce heat to medium. Cook, turning once, until a meat thermometer reads 165 degrees, 10 to 12 minutes.
  6. Remove chicken; let rest two minutes. Slice each breast on the diagonal into 1/2-inch pieces.
  7. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook sugar peas and peppers until crisp-tender, about 3 minutes. Season with salt and pepper. Turn off heat.
  8. Add mint and toss. Divide quinoa among 4 plates. Top each with 1 sliced chicken breast and 1/4 of the vegetables.
  9. Self

Nutrition Facts

Calories519kcal
Protein30.62%
Fat34.99%
Carbs34.39%

Properties

Glycemic Index
31
Glycemic Load
1.27
Inflammation Score
-10
Nutrition Score
38.949130760587%

Flavonoids

Eriodictyol
1.1mg
Hesperetin
1.61mg
Naringenin
0.06mg
Apigenin
0.13mg
Luteolin
0.5mg
Kaempferol
0.01mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:519.4kcal
25.97%
Fat:20.32g
31.26%
Saturated Fat:2.17g
13.55%
Carbohydrates:44.93g
14.98%
Net Carbohydrates:37.86g
13.77%
Sugar:13.82g
15.36%
Cholesterol:92.48mg
30.83%
Sodium:1628.08mg
70.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.02g
80.03%
Vitamin C:115.04mg
139.44%
Vitamin B3:16.83mg
84.16%
Manganese:1.6mg
80.22%
Vitamin B6:1.58mg
79.02%
Selenium:49.82µg
71.16%
Phosphorus:546.99mg
54.7%
Vitamin A:2330.56IU
46.61%
Vitamin K:41.13µg
39.18%
Magnesium:148.58mg
37.15%
Folate:143.14µg
35.79%
Potassium:1196.07mg
34.17%
Vitamin B5:3.34mg
33.39%
Iron:5.81mg
32.25%
Vitamin E:4.5mg
29.97%
Vitamin B1:0.44mg
29.13%
Fiber:7.07g
28.29%
Vitamin B2:0.44mg
26.1%
Copper:0.41mg
20.4%
Zinc:2.59mg
17.29%
Calcium:108.9mg
10.89%
Vitamin B12:0.3µg
5.02%
Source:Epicurious