Lemon and garlic chicken with quinoa tabouli
This tasty lemon and garlic chicken goes perfectly with tabouli. Our quinoa-based tabouli ups the fibre in this easy gluten and dairy-free dish.
Serves: 4
Time to make: 35 mins , plus 30 mins marinating
Total cost: $24.20 / $6.05 per serve
(at time of publication)
Ingredients
- 2 tablespoons lemon juice, plus extra 1 tablespoon and lemon wedges, to serve
- 2 cloves garlic, minced
- 2 tablespoons white wine
- 400g chicken tenderloins
- 1 cup (190g) quinoa
- 2 cups trimmed, sliced green beans
- 200g cherry tomatoes, halved (or quartered if large)
- 2 Lebanese cucumbers, deseeded, diced
- 2 tablespoons chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh mint, plus extra 8 large mint leaves, to garnish
- spray oil
Instructions
1 Combine lemon juice, garlic and wine in a shallow non-metallic container. Add chicken and stir to coat. Cover and place in fridge to marinate for 30 minutes.
2 Rinse quinoa thoroughly and place in a large saucepan with 1 3/4 cups cold water. Bring to the boil then reduce heat to low. Cover saucepan and simmer for 12-15 minutes or until water has completely evaporated. Transfer quinoa to a large bowl and leave to cool for 10 minutes.
3 Place beans in a microwave-proof dish and microwave for 1 minute. Add beans, tomatoes, cucumbers, parsley, mint and extra lemon juice to quinoa bowl.
4 Spray a large non-stick frying pan with oil and set over a high heat. Drain chicken of excess marinade and cook each side for 2-3 minutes or until golden and cooked through.
5 Divide quinoa tabouli among serving plates. Top with chicken, garnish with mint and serve with a lemon wedge.
Nutrition Info (per serve)
-
Calories 378cal
-
Kilojoules 1580kJ
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Protein 24g
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Total fat 12g
-
–Saturated fat 1g
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Carbohydrates 35g
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–Sugars 8g
-
Dietary fibre 6g
-
Sodium 450mg
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Calcium 100mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
