Chicken and Vegetable Stir-Fry with Rice and Quinoa

This Chicken and Vegetable Stir-Fry with Rice and Quinoa is a vibrant and nutritious dish that combines tender chicken and a medley of colorful vegetables, all tossed in a savory sauce. Served over a wholesome blend of rice and quinoa, it offers a delightful balance of flavors and textures for a satisfying meal.

Ingredients

• Chicken breast - 250 grams, sliced
• Red bell pepper - 1 medium, sliced
• Broccoli florets - 1 cup
• Carrot - 1 medium, julienned
• Snow peas - 1 cup
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Rice - 100 grams
• Quinoa - 50 grams
• Water - 2 cups
• Green onions - 2, sliced for garnish
• Sesame seeds - 1 tablespoon for garnish
• Salt - to taste
• Pepper - to taste

Steps

1. Rinse the rice and quinoa under cold water until the water runs clear. In a pot, combine 1 cup of water with the rice and 1 cup of water with the quinoa. Bring both to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the grains are tender.
2. While the grains are cooking, heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast and cook for 5-7 minutes, stirring often, until the chicken is cooked through and lightly browned. Season with salt and pepper.
3. Add the minced garlic and grated ginger to the skillet, stirring for about 30 seconds until fragrant.
4. Add the sliced red bell pepper, broccoli florets, julienned carrot, and snow peas to the skillet. Stir-fry the vegetables for about 5 minutes, or until they are tender-crisp.
5. Pour the soy sauce and sesame oil over the chicken and vegetables. Toss everything together until well-coated and heated through, about 2-3 minutes.
6. Once the rice and quinoa are cooked, fluff them with a fork and divide them between two plates.
7. Top the rice and quinoa with the chicken and vegetable stir-fry. Garnish with sliced green onions and sesame seeds before serving.

Nutrition

• Calories: 480
• Protein: 32 g
• Carbs: 60 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 85 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken, which supports muscle growth and repair.
• Rich in vitamins and minerals from a variety of vegetables, promoting overall health.

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