Thursday, March 17, 2011

Chicken Stir Fry with Quinoa


The measures for the ingredients in this recipe serve four. Play around with it to suit your needs.
Ingredients
1 lbBoneless chicken breasts, cubed
4 TbspOlive oil, divided
1 cupUncooked quinoa, well rinsed
2 cupsLow sodium vegetable stock
6Small zucchini
4Similarly sized carrots, trimmed and peeled
1Red bell pepper, seeded and deveined, cut into long strips
5Scallions, trimmed, cut lengthwise into fours
1Fresh lime, juice and zest, divided
3 TbspRoasted sesame seed oil
½ TspGround ginger
2 TbspLow sodium tamari sauce (or soy sauce)
Preparation
  1. With a vegetable peeler, peel strips of green zucchini skin. Don’t use white center part of zucchini. (You can use this later for a soup, stew, or to roast!)
  2. Peel strips from the carrots until you have reached the core. Don’t use the core. (Again, use it later!)
  3. Heat 2 Tbsp olive oil in skillet. Stir-fry red pepper, scallions, zucchini, and carrots.
  4. While vegetables are cooking, heat 2 Tbsp olive oil in a separate skillet and cook chicken until almost fully cooked.
  5. Add chicken to vegetable stir fry and turn down heat to slow cooking.
  6. Rinse quinoa grains well – this removes the bitter coating, so it’s essential to do this before cooking.
  7. Place rinsed grains in saucepan, Add 2 cups vegetable stock. Bring to a boil and reduce. Let simmer, covered, until all liquid has been absorbed.
  8. Once all veggies and chicken have been stir fried, season with lime juice, sesame seeds, sesame oil, ground ginger, and tamari in skillet.
  9. Serve with stir fry hot over quinoa and garnish with zest.
Nutritional Information
(For one serving)
Calories: 460
Calories from fat: 159
Total fat: 18g
Cholesterol: 37mg
Total carbs: 48g
Fiber: 8g
Protein: 29g

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