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Chicken and Vegetables with Quinoa

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  • Prep 25 min
  • Total 25 min
  • Ingredientes 12
  • Porciones 4
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A mouth-watering mixture of chicken and veggies with quinoa dinner in less than 30-minutes main dish.
por Qué Rica Vida Cocina
Actualizada Sep 20, 2016
  • Guardar
  • Comparte
  • Mantener la pantalla

Ingredientes

  • 1 1/3 cups uncooked quinoa
  • 2 2/3 cups water
  • 2/3 cup chicken broth
  • 2 cups 1-inch pieces fresh green beans
  • 1/2 cup ready-to-eat baby-cut carrots, cut in half lengthwise
  • 1 tablespoon olive oil
  • 1/2 lb boneless skinless chicken breasts, cut into bite-size pieces
  • 1/2 cup bite-size strips red bell pepper
  • 1/2 cup sliced fresh mushrooms
  • 1/2 teaspoon dried rosemary leaves
  • 1/4 teaspoon salt
  • 2 cloves garlic, finely chopped

Instrucciones

  • 1
    Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well.
  • 2
    In 2-quart saucepan, heat water to boiling. Add quinoa; return to boiling. Reduce heat to low. Cover; cook 12 to 16 minutes or until liquid is absorbed.
  • 3
    Meanwhile, in 12-inch nonstick skillet, heat broth to boiling over high heat. Add green beans and carrots. Reduce heat to medium-high. Cover; cook 5 to 7 minutes or until vegetables are crisp-tender.
  • 4
    Stir oil, chicken, bell pepper, mushrooms, rosemary and salt and garlic into vegetables. Cook over medium-high heat 8 to 9 minutes, stirring frequently, until chicken is no longer pink in center. Serve over quinoa.

Consejos de expertos

  • consejo 1
    Quinoa, pronounced “KEEN-wa,” was first grown in Peru. It contains all the amino acids, making it a complete protein--it is quick and easy to cook, making it a favorite grain.Quinoa's texture is light with a nutty flavor, perfect for main and side dishes.
  • consejo 2
    Whole Grain Serving: 2 1/2

Información Nutricional

350 Calorías, 9g Grasa total, 22g Proteína, 46g Carbohidratos totales, 6g Azúcares

Información Nutricional

Porción: 1 Serving
Calorías
350
Calorías derivadas de la grasa
80
Grasa total
9g
14%
Grasa saturada
1 1/2g
7%
Grasas trans
0g
Colesterol
35mg
11%
Sodio
380mg
16%
Potasio
730mg
21%
Carbohidratos totales
46g
15%
Fibra dietética
6g
23%
Azúcares
6g
Proteína
22g
% Valor Diario*:
Vitamina A
50%
50%
Vitamina C
20%
20%
Calcio
8%
8%
Hierro
35%
35%
Intercambios:
2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.

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  • A mouth-watering mixture of chicken and veggies with quinoa dinner in less than 30-minutes main dish.
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