Looking for a wholesome, flavorful dish that packs a punch of nutrition without skimping on taste? Look no further than this Chicken Sauté with Quinoa and Vegetables recipe! Packed with proteins, dietary fiber, and essential vitamins, this dish offers a balanced meal that’s perfect year-round. Its delightful blend of ingredients makes it a go-to for those seeking a healthy yet satisfying meal.
Contents
The Origins and Wholesomeness of the Recipe
Quinoa, revered as an ancient grain, pairs splendidly with tender chicken and an array of fresh veggies. This dish isn’t just a culinary marvel; it’s a nutritional powerhouse. Originating from South America, quinoa has long been celebrated for its health benefits, being a rich source of proteins and fiber. Combined with succulent chicken, vibrant bell peppers, juicy tomatoes, and eggplant, this recipe presents a symphony of flavors and nutrients.
Ingredients That Fuel Your Body
This recipe calls for simple yet impactful ingredients. Chicken breasts provide lean protein while quinoa serves as a nutritious grain rich in fiber. The assortment of veggies – eggplant, bell peppers, and cherry tomatoes – offers a medley of vitamins and antioxidants. Drizzle over a tangy dressing made from olive oil, orange juice, mustard, and garlic, adding an extra punch of flavor without compromising on healthiness.
Let’s delve deeper into the nutritional value and qualities of the ingredients in this Chicken Sauté with Quinoa and Vegetables recipe.
Chicken Breasts: Packed with high-quality protein and essential nutrients like selenium and vitamin B6, chicken breasts are incredibly lean, making them a fantastic choice for muscle repair and overall health. They’re low in fat and versatile, lending themselves perfectly to various cooking methods.
Quinoa: Hailed as a superfood, quinoa is gluten-free and a complete protein source, containing all nine essential amino acids. It’s also a great source of fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and various antioxidants. Its impressive nutrient profile makes it a valuable addition to any diet, especially for vegetarians and those looking to boost their protein intake.
Eggplant: Low in calories and high in fiber, eggplant is a rich source of vitamins and minerals, particularly containing antioxidants like nasunin, which helps protect cell membranes from damage. It’s also a good source of potassium, aiding in maintaining healthy blood pressure levels.
Bell Peppers: These colorful veggies are not only vibrant but also loaded with vitamins A and C. They provide antioxidants that support eye health, boost the immune system, and aid in collagen production for healthy skin. Bell peppers also contain folate and potassium, contributing to overall heart health.
Cherry Tomatoes: Despite their small size, cherry tomatoes pack a punch of nutrients. They are rich in vitamins A and C, potassium, and antioxidants like lycopene, known for its potential in reducing the risk of chronic diseases and promoting heart health.
Parsley: Often used as a garnish, parsley is more than just a decoration. It’s a good source of vitamins A, K, and C, along with antioxidants and flavonoids that support overall health and act as natural breath fresheners.
Olive Oil: A staple in the Mediterranean diet, olive oil contains monounsaturated fats that are heart-healthy. It’s also rich in antioxidants and possesses anti-inflammatory properties, contributing to overall well-being.
By incorporating these wholesome ingredients into your meals, you’re not only treating your taste buds but also providing your body with an array of essential nutrients crucial for maintaining good health.
How to cook Chicken Saute with Quinoa and Vegetables
To start, marinate the chicken breasts in a zesty blend of orange juice, olive oil, and aromatic oregano. While they soak up the flavors, roast the eggplant slices until they’re tender and golden-brown. Next, cook the quinoa to fluffy perfection and prep the colorful bell peppers and cherry tomatoes. Grill the marinated chicken breasts until they’re cooked through, ensuring they’re tender and flavorful.
Marinating the Chicken: Before refrigerating the chicken breasts, consider marinating them for longer than 30 minutes, if time allows. Marinating for a few hours or overnight can infuse the chicken with more flavor, enhancing its tenderness and taste.
Roasting the Eggplant: When roasting the eggplant slices, ensure they’re spread out in a single layer on the baking sheet. This allows for even cooking and helps achieve that perfectly tender texture. Don’t hesitate to drizzle a touch of olive oil and season liberally with salt to draw out excess moisture, ensuring they roast beautifully.
Cooking the Quinoa: While boiling the quinoa, consider using vegetable or chicken broth instead of water for added flavor. You can also throw in a bay leaf or a pinch of herbs for a subtle aromatic enhancement.
Grilling the Chicken: For a beautiful grill mark and added depth of flavor, preheat your grill pan until it’s piping hot before adding the marinated chicken breasts. Avoid overcrowding the pan, allowing each piece of chicken enough space to cook evenly.
Checking Chicken Doneness: To ensure the chicken is perfectly cooked, invest in a meat thermometer. Insert it into the thickest part of the breast; when it reads 165°F (74°C), the chicken is safe to consume. Remember, a slightly longer resting time after cooking helps retain juices, keeping the chicken tender and flavorful.
Combining Ingredients: When assembling the quinoa and vegetable mixture, consider tossing in a handful of toasted nuts or seeds, like almonds or pumpkin seeds, for added crunch and nutrients. Adjust the seasoning as per your preference, balancing flavors to suit your taste buds.
Dressing the Dish: For a creative twist, consider garnishing the final dish with a sprinkle of crumbled feta cheese or a handful of fresh basil leaves. These additions can complement the flavors of the dish and elevate its visual appeal.
By paying attention to these nuances in the cooking process, you can elevate the flavors and textures of this dish, making it an even more delightful culinary experience for you and your guests.
How to Serve Your Flavorful Creation
Once prepared, assemble this delightful dish by mixing the cooked quinoa, roasted eggplant, fresh veggies, and parsley. Drizzle over the vibrant dressing, coating every morsel with its zesty goodness. Top it off with thinly sliced, succulent chicken breast. Serve it in medium salad bowls, allowing everyone to relish the vibrant colors and flavors in each forkful.
Enjoying your dish
Cooking and enjoying this Chicken Sauté with Quinoa and Vegetables is an experience in itself. The aroma that wafts through your kitchen, the vibrant colors as you mix the ingredients, and finally, the burst of flavors in every bite – it’s a complete sensory journey. Whether you’re looking for a nutritious meal or simply want to indulge in a flavorsome creation, this recipe ticks all the boxes. Try it out, and let this dish become a delightful staple in your recipe repertoire!
Chicken Sauté with Quinoa and Veggies Recipe
Ingredients
- 2 piece chicken breast skinless
- 1 piece orange juice
- 3 tablespoon olive oil
- 1/2 teaspoon dried oregano
- 1 teacup quinoa
- 2 piece eggplants
- 15 piece cherry tomatoes cut in half
- 1 piece yellow pepper
- 1 piece orange pepper
- 1/2 cup parsley chopped, only the leaves
- salt
- Pepper
For the Dressing:
- 1/2 teacup olive oil
- 1 piece orange juice
- 2 tablespoon mild mustard
- 1 piece garlic tooth finely chopped
- salt
- Pepper
Instructions
- Remove any excess fat from the chicken breasts and pat them dry with kitchen paper. Place them in a baking pan. Season with salt and pepper, then add olive oil, dried oregano, and orange juice. Massage the chicken breasts lightly.
- Cover with plastic wrap and refrigerate for 30 minutes to marinate.
- Preheat the oven to 200℃ (400℉).
- Slice the eggplants into 1.5 cm (0.6 inch) thick slices and place them on a baking sheet lined with parchment paper. Brush them with a little olive oil and sprinkle with salt.
- Bake for 20 minutes, then set aside to cool.
- Wash the bell peppers, pat them dry with kitchen paper, and cut them into large squares. Set aside.
- In a small saucepan, bring 2 cups of water to a boil. Rinse the quinoa under running water, then add it to the boiling water.
- Boil for 20 minutes, then drain and let it cool in a baking dish.
- Place a grill pan on the stove and heat it well. Add the marinated chicken breasts and cook them thoroughly on one side, then flip and cook on the other side.
- To check if the chicken breasts are cooked in the center, make a small cut with a knife. If the chicken has a pink color, continue cooking for a little longer.
- Once cooked, set the chicken breasts aside to rest, then slice them into thin pieces with a sharp knife.
- In a large bowl, combine the cooked quinoa, sliced eggplants, halved cherry tomatoes, diced bell peppers, and chopped parsley. Gently mix together. Cover with plastic wrap and refrigerate for 30 minutes.
- In a separate bowl, combine all the ingredients for the dressing. Mix well and pour it over the quinoa and vegetables after removing it from the refrigerator.
- Divide the quinoa and vegetable mixture into two medium salad bowls and top with the sliced chicken. Serve.
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