Chicken and Vegetable Stir-Fry with Quinoa and Lentils

This Chicken and Vegetable Stir-Fry with Quinoa and Lentils is a vibrant, nutritious dish packed with protein and fiber. It's a quick and satisfying lunch option that brings together tender chicken, colorful vegetables, and hearty grains for a delightful meal.

Ingredients

• Chicken breast - 250 grams, diced
• Quinoa - 100 grams, rinsed
• Green lentils - 50 grams, rinsed
• Bell pepper - 1 medium, sliced
• Broccoli - 100 grams, cut into florets
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Olive oil - 1 tablespoon
• Sesame oil - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Green onions - 2, chopped for garnish

Steps

1. In a small pot, bring 400 ml of water to a boil. Add the quinoa and lentils, reduce heat to low, cover, and simmer for about 20 minutes or until both are tender and water is absorbed. Fluff with a fork and set aside.
2. While the grains are cooking, heat olive oil in a large skillet or wok over medium-high heat. Add the diced chicken and cook for about 5-7 minutes until browned and cooked through. Remove the chicken and set aside.
3. In the same skillet, add garlic, ginger, bell pepper, broccoli, and carrot. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
4. Return the cooked chicken to the skillet, add the soy sauce, and sesame oil. Stir well to combine and heat through for another 2-3 minutes. Season with salt and black pepper to taste.
5. Serve the stir-fry over a bed of quinoa and lentils, and garnish with chopped green onions.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• High in protein from chicken and lentils, supporting muscle health.
• Rich in fiber from quinoa, lentils, and vegetables, promoting digestive health.

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