Spicy Cajun chicken quinoa
Protein-packed quinoa makes this midweek meal a superhealthy option
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Low-fat, Super healthy
- Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.
- Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.
- While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.
PER SERVING
386 kcalories, protein 47g, carbohydrate 35g, fat 7 g, saturated fat 1g, fibre 5g, sugar 15g, salt 1 g
Recipe from Good Food magazine, April 2011.
http://www.bbcgoodfood.com/recipes/1162644/
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Ingredients
- 4 skinless chicken breasts , cut into bite-sized pieces
- 1 tbsp Cajun seasoning
- 100g quinoa
- 600ml hot chicken stock
- 100g dried apricots , sliced
- ½ x 250g pouch ready-to-use Puy lentils
- 1 tbsp olive oil
- 2 red onions , cut into thin wedges
- 1 bunch spring onions , chopped
- small bunch coriander , chopped
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Low-fat, Super healthy
Ingredients
- 4 skinless chicken breasts , cut into bite-sized pieces
- 1 tbsp Cajun seasoning
- 100g quinoa
- 600ml hot chicken stock
- 100g dried apricots , sliced
- ½ x 250g pouch ready-to-use Puy lentils
- 1 tbsp olive oil
- 2 red onions , cut into thin wedges
- 1 bunch spring onions , chopped
- small bunch coriander , chopped
PER SERVING
386 kcalories, protein 47g, carbohydrate 35g, fat 7 g, saturated fat 1g, fibre 5g, sugar 15g, salt 1 g
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