Baked Chicken and Vegetable Stir-Fry with Rice and Quinoa

This Baked Chicken and Vegetable Stir-Fry with Rice and Quinoa combines tender chicken and colorful vegetables, all baked to perfection and served over a wholesome blend of rice and quinoa. It's a nutritious and satisfying meal that brings vibrant flavors to your dinner table.

Ingredients

• Chicken breast - 300 grams
• Bell pepper (red) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Broccoli florets - 100 grams
• Garlic - 2 cloves, minced
• Soy sauce (low sodium) - 3 tablespoons
• Olive oil - 2 tablespoons
• Honey - 1 tablespoon
• Ground black pepper - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Rice - 1/2 cup (90 grams)
• Quinoa - 1/2 cup (90 grams)
• Water - 3 cups (720 ml)

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix olive oil, soy sauce, honey, minced garlic, salt, and black pepper.
3. Cut the chicken breast into bite-sized pieces and add to the bowl, ensuring it is well-coated with the marinade. Let it sit for 10 minutes.
4. Meanwhile, rinse the rice and quinoa under cold water and combine them in a pot with 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until cooked and water is absorbed.
5. On a baking sheet, arrange the marinated chicken and the sliced vegetables (bell pepper, carrot, zucchini, and broccoli).
6. Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and vegetables are tender.
7. Once the chicken and vegetables are done, fluff the rice and quinoa mixture with a fork.
8. Serve the baked chicken and vegetables over the rice and quinoa blend.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 6 g
• Sodium: 650 mg
• Cholesterol: 75 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.72 L

Health Benefits

• High in protein, promoting muscle health and repair.
• Rich in vegetables, providing essential vitamins and minerals.

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