Stir Fried Quinoa, Brown Rice and Chicken Breast

Stir Fried Quinoa, Brown Rice and Chicken Breast might be just the main course you are searching for. This recipe serves 1. One portion of this dish contains about 57g of protein, 19g of fat, and a total of 739 calories. For $3.65 per serving, this recipe covers 43% of your daily requirements of vitamins and minerals. 39 people have made this recipe and would make it again. A mixture of carrots, ice cubes, roma tomato, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes around 45 minutes. It is brought to you by Afrolems. It is a good option if you're following a gluten free diet. Overall, this recipe earns an excellent spoonacular score of 95%. Similar recipes are Stir-Fried Broccoli with Brown Rice {Meat Optional}, Stir-fried Chickpeas And Asparagus With Brown Rice And Lemon Ta, and Teriyaki Peanut Tofu with Stir-Fried Veggies & Brown Rice.

Servings: 1

 

Ingredients:

1 teaspoon of suya spice or Yaji (optional)

1/2 cup of quinoa and brown rice mix

1.5 teaspoon of melted butter

A handful of chopped carrots

4 whole cherry tomatoes (optional)

1 chicken breast (Thinly sliced)

2 cloves of garlic

Seasoning cubes

A handful of chopped green pepper

1 medium roma tomato

1 scotch bonnet pepper (ata rodo)

1 chopped spring onion

1 teaspoon of vegetable oil

1 cup water

Equipment:

bowl

pot

frying pan

Cooking instruction summary:

In a bowl, season the chicken breast with the seasoning cubes and suya spice and allow to marinate for 2 hours or if you are really hungry, you can use immediately.In a pot of boiling water (1 cup), pour in your quinoa mix and the teaspoon of oil and allow to boil till soft which should take about 5-7 minutes. Pour into a bowl and set aside.In a pan, heat up the melted butter and pan fry on medium heat the chicken breast, constantly flipping it over so it browns on both sides, reduce the heat, cover the pan and allow the chicken cook properly. If the pan becomes to dry, add 2 tablespoons of water.Stir in the chopped vegetables into the pan of frying chicken and finally add the quinoa/brown rice mix.Serve hot!  

 

Step by step:


1. In a bowl, season the chicken breast with the seasoning cubes and suya spice and allow to marinate for 2 hours or if you are really hungry, you can use immediately.In a pot of boiling water (1 cup), pour in your quinoa mix and the teaspoon of oil and allow to boil till soft which should take about 5-7 minutes.

2. Pour into a bowl and set aside.In a pan, heat up the melted butter and pan fry on medium heat the chicken breast, constantly flipping it over so it browns on both sides, reduce the heat, cover the pan and allow the chicken cook properly. If the pan becomes to dry, add 2 tablespoons of water.Stir in the chopped vegetables into the pan of frying chicken and finally add the quinoa/brown rice mix.

3. Serve hot!  


Nutrition Information:

Quickview
739k Calories
57g Protein
18g Total Fat
83g Carbs
57% Health Score
Limit These
Calories
739k
37%

Fat
18g
29%

  Saturated Fat
9g
56%

Carbohydrates
83g
28%

  Sugar
4g
5%

Cholesterol
160mg
54%

Sodium
347mg
15%

Get Enough Of These
Protein
57g
115%

Manganese
4mg
207%

Vitamin B3
28mg
144%

Vitamin B6
2mg
122%

Selenium
73µg
106%

Phosphorus
784mg
78%

Magnesium
222mg
56%

Vitamin C
45mg
55%

Vitamin K
52µg
50%

Vitamin B5
4mg
49%

Potassium
1507mg
43%

Vitamin B1
0.62mg
41%

Vitamin A
1544IU
31%

Copper
0.52mg
26%

Zinc
3mg
25%

Iron
4mg
24%

Fiber
5g
22%

Vitamin B2
0.33mg
19%

Folate
59µg
15%

Calcium
111mg
11%

Vitamin E
1mg
11%

Vitamin B12
0.46µg
8%

Vitamin D
0.34µg
2%

covered percent of daily need
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Food Trivia

Worcestershire sauce is made from dissolved anchovies (including the bones) that have been soaked in vinegar.

Food Joke

Home - A - Age Jokes "That's an excellent essay for someone your age," said the English teacher. "How about for someone my Mum's age, Miss?" "Welcome to school, Simon," said the nursery school teacher to the new boy. "How old are you?" "I'm not old," said Simon. "I'm nearly new." Miss Jones agreed to be interviewed by Fred for the school magazine. "How old are you, ma'am?" asked Fred. "I'm not going to tell you that," she replied. "But Mr Hill the technical teacher and Mr Hill the geography teacher told me how old they were." "Oh well," said Miss Jones. "I'm the same age as both of them." The poor teacher was not happy when she saw what Fred wrote: Miss Jones, our English teacher, confided in me that she was as old as the Hills. "Now remember, boys and girls," said the science teacher, "you can tell a tree's age by counting the rings in a cross section. One ring for each year." Fred went home for tea and found a chocolate roll on the table. "I'm not eating that, Mum!" she said. "It's five years old." Grandma: You've left all your crusts, Fred. When I was your age I ate every one. Fred: Do you still like crusts, Grandma? Grandma: Yes, I do. Fred: Well, you can have mine. How old is your wife? Approaching forty. From which direction? An eminent old man was being interviewed, and was asked if it was correct that he had just celebrated his ninety-ninth birthday. `That's right,' said the old man. `Ninety-nine years old, and I haven't an enemy in the world. They're all dead.' `Well, sir,' said the interviewer, `I hope very much to have the honour of interviewing you on your hundredth birthday.' The old man looked at the young man closely, and said, `I can't see why you shouldn't. You look fit and healthy to me!'.

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