Place quinoa and chicken broth into a medium saucepan. Bring to a boil then reduce the heat to a simmer and cover the pan. Simmer until the broth is absorbed and quinoa is tender. (about 12 minutes) Using a fork lightly fluff the quinoa.
Prepare your chicken & Veggies
Rinse the chicken and pat dry. Cut breast into one inch bite size pieces. Cut string beans into 1 inch pieces. Dice zucchini into 1/4 inch pieces. Dice tomato. Prepare your fresh basil by slicing into ribbons. Dice Onion & Garlic.In a large skillet, place 2 tbsp of grapeseed oil and red pepper flakes. Heat oil to medium then place shallots into the pan. Cook for 3 minutes then add the garlic. Cook for 1 minute more. Add the chicken. Stir the chicken pieces to brown on all sides. About 2 minutes. Remove the chicken from the pan leaving as much of the flavored oil as possible. (The chicken will not be fully cooked at this point).
Place the remaining 1 tablespoon of grapeseed oil into the pan. Add green beans and zucchini. Cook for 5 minutes then add tomato and no salt seasoning. Cook for 3 minutes more.
Add pre cooked chicken, Feta cheese, fresh basil and lime juice to the pan. Combine together with veggies and cook chicken through stirring occasionally. Cook about 10 minutes.
Place quinoa on plate and serve chicken and veggies on top...
Enjoy.
Chicken
Tender Chicken sauteed with veggies and placed over quinoa. A wonderful dish that will surprise your pallet. The surprise ingredient that makes the dish come alive is Feta Cheese. By incorporating the cheese into the cooking process you will create an aroma with a flavor that will wake up your taste buds. Adding string beans, zucchini and tomato served over top of a super grain makes this dish a power packed meal. Watching your sodium is not always easy but by putting these ingredients together you will be able to keep that dreaded salt in check. So enjoy a flavor that will please all of your senses...
Chicken & Veggies Over Quinoa - Serving's: 4
Per Serving: - Calories 470; Sodium 405 mg; Fat 21g; Protein 33 g; Carbohydrate 36g; Cholesterol 77 mg; Dietary fiber 5g
Ingredients:
Enjoy,
From Our Unsalted Heart To Yours...1
2
3
1/8
2
1
2
1
4
1
4
10
1
1/2
1/4
The UnSalted Heart
Healthy Recipes with Great Taste
Designed To Help Lower Your Sodium For Life
A Heart Healthy Life Style
It’s important to prepare all of your ingredients before you start to cook.
Do all of your chopping, grating and pre-measuring,and you will have a great meal that is easy to make.
Quinoa
Chicken Broth - low sodium
Grapeseed Oil
Red Pepper Flakes
Garlic
Shallot or Onion
Chicken Breasts - skinless, no bone
Zucchini - diced
French String Beans - sliced 1inch
Plum Tomato - diced
Feta cheese - crumbled
Basil Leaves - sliced into ribbons
Lime Juice
No Salt Seasoning - (Costco / Mrs.Dash)
Black Pepper - ground
cup
cups
Tbsp
tsp
cloves
med
med (12 oz)
large
ounces (1 cup)
large
ounces
Fresh
Tbsp
tsp
tsp
Chicken & Veggies
Over Quinoa
Recipe by
Tony LeDonne
