Chicken and Vegetable Stir-Fry with Quinoa and Rice

This Chicken and Vegetable Stir-Fry with Quinoa and Rice is a colorful, nutritious dish that combines tender chicken with fresh vegetables and wholesome grains. It's a quick and easy meal that is both satisfying and packed with flavor.

Ingredients

• Chicken breast, boneless - 250 grams
• Broccoli florets - 100 grams
• Bell pepper, sliced - 1 medium
• Carrot, julienned - 1 medium
• Snow peas - 50 grams
• Garlic, minced - 2 cloves
• Ginger, grated - 1 teaspoon
• Soy sauce (low-sodium) - 2 tablespoons
• Olive oil - 2 tablespoons
• Quinoa - 1/2 cup (uncooked)
• Rice (white or brown) - 1/2 cup (uncooked)
• Water - 1 1/2 cups
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Rinse the quinoa and rice under cold water. In a pot, combine quinoa, rice, and 1 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until cooked.
2. While the grains are cooking, slice the chicken breast into thin strips. Season with salt and pepper.
3. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken strips and stir-fry for about 5-7 minutes until cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of olive oil. Add minced garlic and grated ginger, and sauté for about 30 seconds until fragrant.
5. Add the broccoli, bell pepper, carrot, and snow peas to the skillet. Stir-fry for about 5 minutes until the vegetables are tender but still crisp.
6. Return the cooked chicken to the skillet. Add the low-sodium soy sauce and toss everything together for another 2 minutes until heated through.
7. Serve the chicken and vegetable stir-fry over a bed of quinoa and rice. Sprinkle with sesame seeds before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in lean protein from the chicken, supporting muscle health.
• Rich in vitamins and minerals from a variety of colorful vegetables.

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