Healthy Balance, Healthy Life

Eat Clean (and delicious)! Chicken Stir Fry with Quinoa

Posted on: July 11, 2010

Here’s my favorite eat clean recipe. I haven’t met anyone yet who doesn’t love it! It’s a variation of the Scallops and Quinoa in Tosca Reno’s book, “The Eat Clean Diet: Recharged!”.

The measures for the ingredients in this recipe serve four. Play around with it to suit your needs.

Ingredients

1 lb Boneless chicken breasts, cubed
4 Tbsp Olive oil, divided
1 cup Uncooked quinoa, well rinsed
2 cups Low sodium vegetable stock
6 Small zucchini
4 Similarly sized carrots, trimmed and peeled
1 Red bell pepper, seeded and deveined, cut into long strips
5 Scallions, trimmed, cut lengthwise into fours
1 Fresh lime, juice and zest, divided
3 Tbsp Roasted sesame seed oil
½ Tsp Ground ginger
2 Tbsp Low sodium tamari sauce (or soy sauce)

Preparation

  1. With a vegetable peeler, peel strips of green zucchini skin. Don’t use white center part of zucchini. (You can use this later for a soup, stew, or to roast!)
  2. Peel strips from the carrots until you have reached the core. Don’t use the core. (Again, use it later!)
  3. Heat 2 Tbsp olive oil in skillet. Stir-fry red pepper, scallions, zucchini, and carrots.
  4. While vegetables are cooking, heat 2 Tbsp olive oil in a separate skillet and cook chicken until almost fully cooked.
  5. Add chicken to vegetable stir fry and turn down heat to slow cooking.
  6. Rinse quinoa grains well – this removes the bitter coating, so it’s essential to do this before cooking.
  7. Place rinsed grains in saucepan, Add 2 cups vegetable stock. Bring to a boil and reduce. Let simmer, covered, until all liquid has been absorbed.
  8. Once all veggies and chicken have been stir fried, season with lime juice, sesame seeds, sesame oil, ground ginger, and tamari in skillet.
  9. Serve with stir fry hot over quinoa and garnish with zest.

Nutritional Information

(For one serving)

Calories: 460
Calories from fat: 159
Total fat: 18g
Cholesterol: 37mg
Total carbs: 48g
Fiber: 8g
Protein: 29g

Some notes: You can get quinoa at most stores where the grains such as millet are located. It is very very high in protein and similar to cous cous, except with a slightly harder texture. Learn about it on wicky picky here.

**Try it and leave a comment to let me know what you think!**

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I am a 22 year old social work graduate student living in beautiful Burlington, Vermont. I love do-it-yourself projects, being active, and cooking delicious, healthy food! Feel free to leave comments or email me at AlixandraWest@gmail.com. You can also anonymously ask me questions at http://www.formspring.me/HealthyBalance1 I would love to hear from you!

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