Quinoa with lentils and chicken
Votes: 1
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 370, total fat 14 G., saturated fats 2.5 G., proteins 20 G., carbohydrates 41 G., fiber 8 G., cholesterol 25 mg, sodium 590 mg, sugar 6 G.
Calories 370, total fat 14 G., saturated fats 2.5 G., proteins 20 G., carbohydrates 41 G., fiber 8 G., cholesterol 25 mg, sodium 590 mg, sugar 6 G.
Prepare a delicious and healthy Middle Eastern-inspired dish with a base of boiled quinoa and lentils. Fried onions and spiced chicken will infuse it with rich flavor, while a mixture of garlic, cumin, and cinnamon will add a magical Eastern touch. Use leftover grilled chicken (preferably juicy dark meat) in this recipe. Serve the quinoa, lentils, and chicken in deep bowls, topping each serving with blanched green beans, a dollop of low-fat natural yogurt, and sliced almonds.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1 cup quinoa
- 1 can (425 g) canned lentils, rinsed
- 2 tbsp. l. olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, chopped
- 1 tsp ground cumin
- 0.5 tsp ground cinnamon
- Zest and juice of half a lemon
- 1 cup chopped grilled chicken, remove the white meat and skin
- 2 cups whole frozen green beans
- 2 tablespoons toasted sliced almonds
- 1/4 cup Greek yogurt, 2% fat
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Cooking the dish according to the recipe:
- Place the quinoa in a fine-mesh sieve and rinse under cold running water until the water runs clear. Bring a small saucepan of water to a boil, add the quinoa, and cook until clear and tender, with tails forming, 8-12 minutes. Drain the quinoa thoroughly, return it to the saucepan, and toss with the lentils; cover and keep warm.
- Heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until golden brown, 5-7 minutes. Add the garlic, cumin, cinnamon, lemon zest, 3/4 teaspoon salt, and a few grinds of black pepper. Stir until fragrant, about 1 minute.
- Add 0.5 cups of water and scrape up any browned bits from the bottom. Add the chicken, bring to a boil, and cook until almost all the liquid has evaporated and the chicken is moistened, about 2 minutes.
- Meanwhile, place the green beans in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes.
- Add the chicken and onion mixture, lemon juice, and 1/4 teaspoon of salt to the pot with the quinoa and lentils and stir to distribute evenly. Divide among four bowls. Top with green beans, almonds, and a dollop of yogurt.
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