Lemon chicken with quinoa salad
This lemon chicken with quinoa recipe ticks a lot of healthy boxes. It's diabetes-friendly, gluten free, high in iron and low in sodium and calories. Time to get cooking!
Reviewed by our expert panel Serves: 4
Time to make: 25 mins
Total cost: $28.36 / $7.09 per serve
(at time of publication)
Ingredients
- 1 cup quinoa
- 4 x 150g chicken breast fillets, halved horizontally
- 3 cloves garlic, crushed
- ¾ cup lemon juice
- 2 ½ cups coarsely chopped fresh flat-leaf parsley
- 250g cherry tomatoes, quartered
- 2 Lebanese cucumbers, chopped
- 2 ½ cups (300g) green beans or asparagus, steamed
Instructions
1 Combine 2 cups water and quinoa in a saucepan and place over a medium-high heat. Bring to the boil. Reduce heat to low, cover, and simmer for 12-15 minutes or until liquid is absorbed. Set aside to cool.
2 Meanwhile, combine chicken, garlic, half the lemon juice and 1/2 cup parsley. Spray a chargrill pan with oil and cook chicken over a high heat for 5-7 minutes or until cooked through.
3 Add tomatoes, cucumbers, the remaining lemon juice and parsley to quinoa. Toss to combine. Serve with chicken and green vegetables.
Nutrition Info (per serve)
-
Calories 399cal
-
Kilojoules 1670kJ
-
Protein 44g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 35g
-
–Sugars 5g
-
Dietary fibre 7g
-
Sodium 120mg
-
Calcium 230mg
-
Iron 9mg
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.
Photographer: Mark O'Meara
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.
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