- 0:10 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
Save time and feel better with this healthy chicken and quinoa salad just made for busy nights.
Ingredients
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1 cup quinoa, rinsed (see note)
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Olive oil cooking spray
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2 medium carrots, peeled, diced
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2 (250g each) Steggles chicken breast fillets, trimmed, halved horizontally
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2 tablespoons pistachio dukkah (see note)
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1/3 cup orange juice
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1/3 cup finely chopped fresh flat-leaf parsley leaves
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1/4 cup shredded fresh mint leaves
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2 green onions, finely sliced
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2 teaspoons extra-virgin olive oil
Method
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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.
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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.
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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.
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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
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1615 kj
Energy
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11.6g
Fat Total
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1.7g
Saturated Fat
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5.5g
Fibre
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35.2g
Protein
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81mg
Cholesterol
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115mg
Sodium
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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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