CHICKEN AND VEGETABLE STIR-FRY WITH QUINOA
Chicken and Vegetable Stir-Fry with Quinoa is a healthy and nutritious meal option that combines lean protein from chicken, a variety of colorful vegetables, and fiber-rich quinoa. This dish is low in calories, high in protein, and packed with essential vitamins and minerals. It provides a good balance of macronutrients and is suitable for an Indian weight loss diet.
INGREDIENTS
- 1 cup quinoa
- 2 cups water
- 2 boneless, skinless chicken breasts, thinly sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 1 cup snap peas
- Salt and pepper to taste
- Fresh cilantro or green onions, chopped (for garnish)
INSTRUCTIONS
Rinse the quinoa under running water to remove any bitterness. In a saucepan, combine the quinoa and water. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and the water is absorbed. Fluff the quinoa with a fork and set aside.
In a small bowl, marinate the sliced chicken breasts with soy sauce and sesame oil. Set aside for about 15 minutes.
Heat olive oil in a large skillet or wok over medium-high heat. Add minced garlic and grated ginger, and sauté for a minute until fragrant.
Add the marinated chicken slices to the skillet and stir-fry for 5-6 minutes or until the chicken is cooked through and browned. Remove the chicken from the skillet and set aside.
In the same skillet, add sliced onion, bell pepper, carrot, broccoli florets, and snap peas. Stir-fry for about 3-4 minutes or until the vegetables are crisp-tender.
Return the cooked chicken to the skillet with the vegetables. Season with salt and pepper to taste. Stir-fry for an additional 2 minutes to combine the flavors.
Serve the Chicken and Vegetable Stir-Fry over a bed of cooked quinoa. Garnish with freshly chopped cilantro or green onions.
TIPS
Feel free to add or substitute vegetables based on your preferences or seasonal availability. You can include vegetables like mushrooms, zucchini, cabbage, or snow peas for added variety and nutrition.
For extra flavor, you can add a splash of low-sodium chicken broth or a drizzle of low-sodium soy sauce while stir-frying the vegetables.
To save time, you can prepare the quinoa in advance and store it in the refrigerator. Simply reheat it before serving with the stir-fry.
Experiment with different spices and seasonings to customize the flavors. You can add a pinch of red chili flakes or a squeeze of fresh lemon juice for a zesty kick.
Enjoy this stir-fry as a standalone meal or pair it with a side salad or soup for a complete and satisfying meal.
NUTRITION VALUE
- Calories: Approximately 350-400 kcal
- Protein: 25-30 grams
- Carbohydrates: 30-35 grams
- Fat: 10-12 grams
- Fiber: 4-5 grams
