Stir Fried Quinoa, Brown Rice and Chicken Breast

Gluten Free
Very Healthy
Health score
66%
Stir Fried Quinoa, Brown Rice and Chicken Breast
45 min.
1
754kcal

Ingredients

  • teaspoon suya seasoning mix 
  • 0.5 cup brown rice 
  • 1.5 teaspoon butter melted
  • handful carrots chopped
  •  cherry tomatoes whole
  •  chicken breast thinly sliced ()
  • cloves garlic 
  • serving seasoning cubes 
  • handful bell pepper green chopped
  • medium roma tomatoes 
  •  scotch bonnet peppers (ata rodo)
  •  scotch bonnet peppers (ata rodo)
  •  spring onion chopped
  • teaspoon vegetable oil 
  • cup water 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. In a bowl, season the chicken breast with the seasoning cubes and suya spice and allow to marinate for 2 hours or if you are really hungry, you can use immediately.In a pot of boiling water (1 cup), pour in your quinoa mix and the teaspoon of oil and allow to boil till soft which should take about 5-7 minutes.
  2. Pour into a bowl and set aside.In a pan, heat up the melted butter and pan fry on medium heat the chicken breast, constantly flipping it over so it browns on both sides, reduce the heat, cover the pan and allow the chicken cook properly. If the pan becomes to dry, add 2 tablespoons of water.Stir in the chopped vegetables into the pan of frying chicken and finally add the quinoa/brown rice mix.
  3. Serve hot!

Nutrition Facts

Calories754kcal
Protein30.89%
Fat23.46%
Carbs45.65%

Properties

Glycemic Index
360.58
Glycemic Load
42.75
Inflammation Score
-9
Nutrition Score
45.485217391304%

Flavonoids

Naringenin
0.42mg
Luteolin
0.06mg
Kaempferol
0.24mg
Myricetin
0.18mg
Quercetin
2.25mg

Nutrients percent of daily need

Calories:754.02kcal
37.7%
Fat:19.57g
30.11%
Saturated Fat:6.45g
40.34%
Carbohydrates:85.69g
28.56%
Net Carbohydrates:78.36g
28.5%
Sugar:5.02g
5.58%
Cholesterol:161.3mg
53.77%
Sodium:356.32mg
15.49%
Protein:57.98g
115.95%
Manganese:4.14mg
206.87%
Vitamin B3:28.99mg
144.97%
Vitamin B6:2.52mg
125.89%
Selenium:73.98µg
105.69%
Phosphorus:791.18mg
79.12%
Vitamin C:60.55mg
73.4%
Vitamin K:74.65µg
71.09%
Magnesium:232.09mg
58.02%
Vitamin B5:4.92mg
49.24%
Potassium:1576.41mg
45.04%
Vitamin B1:0.63mg
41.85%
Vitamin A:1669.39IU
33.39%
Iron:5.49mg
30.5%
Fiber:7.33g
29.31%
Copper:0.54mg
26.78%
Zinc:3.77mg
25.1%
Vitamin B2:0.36mg
20.97%
Vitamin E:2.81mg
18.71%
Folate:70.84µg
17.71%
Calcium:166.67mg
16.67%
Vitamin B12:0.46µg
7.75%
Vitamin D:0.23µg
1.51%