One-Pan Greek Quinoa Recipe – 26g of ProteinFebruary 17, 2016
If you’ve never tried quinoa, this is for you! Simple, all-in-one-pan, no-mess recipe that everyone will love. Quinoa is a high-protein alternative to pasta, and has a texture similar to couscous. Many people tell me they haven’t been able to make quinoa taste good….I think the secret is a sautéed onion. As you’re adding the broth, don’t forget to scrape up the brown bits on the bottom of the pan, as that adds tons of flavor. Also, the spinach will look like mountains when you first add it to the pan. Don’t worry, it wilts down quickly! Add as much spinach as you like; it’s loaded with nutrients good for the eyes! These are some of my favorite flavors….all in one pan! I created this recipe for Albertsons Safeway.
- 1 1/2 pounds boneless skinless thinly sliced chicken breast
- 1 large onion, sliced or roughly chopped
- 3 cups reduced sodium chicken broth
- 1 1/2 cup quinoa
- 4-5 cups fresh baby spinach (about 3 big handfuls)
- 1/3 cup julienned sun-dried tomatoes (packed in olive oil)
- 1 cup crumbled feta cheese
- In a large heavy-bottomed skillet over medium heat, sear chicken on both sides until cooked through (you’ll know chicken is ready to flip sides when it no longer sticks to the pan). Remove chicken, cover with foil and set aside.
- Add onion to the skillet, cooking until lightly browned, about 3-5 minutes. Add chicken stock and quinoa, stirring to scrape up the browned bits. Bring to a boil. Cover and turn heat to low. Simmer 20 minutes (stirring occasionally), until quinoa has fully absorbed the liquid.
- Turn heat off, fluff quinoa with a fork, and fold in spinach, sun-dried tomatoes, and feta. Slice chicken on a diagonal and add it on top.
Prep Time: 10 minutes
Total Time: 30 minutes
Servings Per Recipe: 6
Serving Size: approximately 1-1/2 cup
Calories: 282; Total Fat: 11 g; Saturated Fat: 5 g; Polyunsaturated Fat: 1.2 g; Monounsaturated Fat: 3 g; Cholesterol: 70 mg; Sodium: 568 mg; Potassium: 201 mg; Total Carbohydrate: 19 g; Dietary Fiber: 3 g; Sugars: .3 g; Protein: 26 g.
Originally published on AnnessaRD, reprint shared with permission of Annessa Chumbley, RD.
ABOUT THE AUTHORAnnessa Chumbley, RD, is a bariatric dietitian and her website "Annessa Nutritionist" provides inspiring nutrition information to the bariatric community and general public. She enjoys getting the community healthy through nutrition segments on Indianapolis' FOX 59 Morning News, and 93.1 WIBC called "Power Up Your Week!", as well as a local healthy cooking show.
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