Dig right into a bowl filled with wholesome goodness. This hen and broccoli dish will get heightened by the addition of considered one of our favourite superfoods: quinoa.
Lively time: quarter-hour | Whole time: half-hour
Rooster and Broccoli Quinoa
Components
1/2 medium lemon
4 tbsp (54g) olive oil, divided
12 oz (340g) boneless, skinless hen breasts, reduce into bite-sized items
1 3/4 cups (414g) water
1 cup (170g) dry quinoa
3/4 tsp salt
1 16-oz (454g) bag frozen broccoli florets, thawed
Instructions
Grate 1 tsp of lemon zest from the peel, and squeeze 1 tbsp of lemon juice from the flesh; put aside.
Add 2 tbsp olive oil to a medium saucepan over medium-high warmth and prepare dinner the hen, stirring sometimes, till cooked via and it reaches an inner temperature of 165°F (74°C), about 5 minutes. Take away the hen and put aside.
Add the water to the saucepan, scraping the brown bits from the underside of the pan. Stir within the quinoa and salt and convey to a boil over medium-high warmth. Cowl; cut back the warmth and prepare dinner 10 minutes.
Place the broccoli florets on high of the quinoa. Cowl and prepare dinner till the broccoli and quinoa are tender and the water is absorbed, about 5 minutes. Take away from warmth. Stir within the hen and let stand 5 minutes.
In the meantime, whisk remaining olive oil with the lemon juice and zest, and stir into the hen and quinoa combination. If desired, season with floor black pepper.
Serves: 4 | Serving Measurement: 3 oz hen + 3/4 cup cooked quinoa + 4 oz broccoli
Diet (per serving): Energy: 462; Whole Fats: 20g; Saturated Fats: 3g; Monounsaturated Fats: 11g; Polyunsaturated Fats: 3g; Ldl cholesterol: 83mg; Sodium: 782mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 3g; Protein: 35g
Diet Bonus: Potassium: 559mg; Iron: 14%; Vitamin C: 9%; Calcium: 9%
Initially printed November 18, 2016; Up to date July 2026
