Save time and feel better with this healthy chicken and quinoa salad just made for busy nights.
Ingredients
- 1 cup quinoa, rinsed (see note)
- Olive oil cooking spray
- 2 medium carrots, peeled, diced
- 2 (250g each) Steggles chicken breast fillets, trimmed, halved horizontally
- 2 tablespoons pistachio dukkah (see note)
- 1/3 cup orange juice
- 1/3 cup finely chopped fresh flat-leaf parsley leaves
- 1/4 cup shredded fresh mint leaves
- 2 green onions, finely sliced
- 2 teaspoons extra-virgin olive oil
Method
- Step 1Place quinoa and 2 cups cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 10 minutes or until water has absorbed and quinoa is tender. Rinse. Drain.
- Step 2Meanwhile, lightly spray a frying pan with oil. Heat over medium-high heat. Cook carrot, stirring, for 5 minutes or until just tender. Transfer to a bowl.
- Step 3Place chicken on a plate. Sprinkle both sides with dukkah. Cook chicken in pan over medium heat for 5 to 6 minutes each side or until golden and cooked through.
- Step 4Combine quinoa, orange juice, parsley, mint, onion, oil and carrot in a bowl. Season with pepper. Toss to combine. Serve chicken with quinoa salad.
- Diabetes friendly
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1615 kj
Energy
11.6g
Fat Total
1.7g
Saturated Fat
5.5g
Fibre
35.2g
Protein
81mg
Cholesterol
115mg
Sodium
32g
Carbs (total)
All nutrition values are per serve
Notes
Timesaver shortcut: Halving chicken reduces cooking time. Slice trimmed chicken breasts into 2 even fillets.
Quinoa (pronounced ‘keen-wa’) is the seed of a native South American plant, available from health food stores or the health food aisle of larger supermarkets.
Dukkah is a mix of ground nuts, dried herbs and spices available from larger supermarkets.
- Author: Lucy Nunes
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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