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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This zesty quinoa pilaf loaded with delicious Mediterranean veg, and served with healthier grilled chicken, is low-calorie and high in iron and fibre - a great summer dinner or lunch.
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.
You can replace water with reduced-salt chicken stock for extra flavour.
This recipe is part of our five-night cooking plan that uses just 10 ingredients to make five easy recipes.
Calories 403 cal
Kilojoules 1680 kJ
Total fat 15 g
Saturated fat 6 g
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