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Quinoa pilaf with grilled chicken, feta and lemon

Serves: 4

Time to make: 40 mins

Total cost: $18.80 / $4.70 per serve

(at time of publication)

Ingredients

1 tablespoon olive oil
1 medium onion, finely chopped
2 medium courgetteszucchini, summer squashX, trimmed, grated
2 cloves garlic, crushed
2 teaspoons lemon zest, plus extra, to garnish
1 cup quinoa, rinsed, drained
330ml water (see tip)
200g sugar snap peas, trimmed (or snow peas or beans)
2 x 200g chicken breast fillets
100g baby spinach
cracked black pepper
80g feta, crumbled

Instructions

1 Heat half the oil in a large saucepan over high heat. Gently cook onion for 5 minutes, or until softened. Add courgette, garlic and lemon zest. Cook, stirring, for 1 minute, or until fragrant.

2 Add quinoa and water to pan and bring to the boil. Reduce heat to low, cover and simmer for 12 minutes, or until water has almost evaporated. Add sugar snaps and stir to combine. Cover and cook for a further 2 minutes, or until water has evaporated. Remove pan from heat, cover and set pilaf aside to steam for 2 minutes.

3 Meanwhile, cut chicken breasts through the middle horizontally to give 4 thin fillets and brush with remaining oil. Heat a large non-stick frying pan or chargrill pan over medium-high heat. Cook chicken for 2–3 minutes each side, or until cooked through. Thinly slice.

4 Stir spinach through pilaf until just wilted and season with pepper. Divide pilaf among 4 serving plates. Top with chicken, feta and lemon zest and serve.

Nutrition Info (per serve)

Kilojoules 1680kJ

Calories 403cal

Protein 36g

Total fat 15g

–Saturated fat 6g

Carbohydrates 30g

–Sugars 4g

Dietary fibre 6g

Sodium 310mg

Calcium 200mg

Iron 5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.