Garlic Butter Chicken and Vegetable Stir-Fry with Lentils and Chickpeas and Quinoa and Rice

This Garlic Butter Chicken and Vegetable Stir-Fry is a delightful blend of tender chicken, vibrant vegetables, and a mix of lentils, chickpeas, quinoa, and rice, all enveloped in a rich garlic butter sauce. It's a wholesome, nutritious meal that brings together the best of flavors and textures in a quick and easy preparation.

Garlic Butter Chicken and Vegetable Stir-Fry with Lentils and Chickpeas and Quinoa and Rice
30 minutes
Difficulty: Easy
American
550 kcal

Ingredients

  • Chicken breast - 300 grams, diced
  • Olive oil - 2 tablespoons
  • Butter - 1 tablespoon
  • Garlic - 4 cloves, minced
  • Bell pepper - 1 medium, sliced
  • Broccoli florets - 100 grams
  • Carrot - 1 medium, julienned
  • Zucchini - 1 medium, sliced
  • Cooked lentils - 100 grams
  • Cooked chickpeas - 100 grams
  • Quinoa - 60 grams (uncooked)
  • Rice - 60 grams (uncooked)
  • Soy sauce - 2 tablespoons (or tamari for gluten-free)
  • Salt - to taste
  • Pepper - to taste
  • Fresh parsley - for garnish

Steps

  1. Cook the quinoa and rice according to package instructions. Set aside once cooked.
  2. In a large skillet or wok, heat olive oil over medium-high heat.
  3. Add the diced chicken to the skillet and season with salt and pepper. Cook for about 5-7 minutes, or until the chicken is cooked through and lightly browned.
  4. Add the butter and minced garlic to the skillet. Stir well to coat the chicken in the garlic butter.
  5. Toss in the sliced bell pepper, broccoli florets, julienned carrot, and sliced zucchini. Stir-fry the vegetables for about 5 minutes, or until they are tender-crisp.
  6. Stir in the cooked lentils and chickpeas, followed by the soy sauce. Cook for an additional 2-3 minutes until everything is heated through.
  7. Serve the stir-fry over a bed of quinoa and rice. Garnish with fresh parsley before serving.

Nutrition

  • Calories: 550
  • Protein: 35 g
  • Carbs: 70 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 800 mg
  • Cholesterol: 75 mg
  • Total Fat: 15 g
  • Saturated Fat: 5 g
  • Unsaturated Fat: 10 g
  • Water: 0.5 L

Health Benefits

  • Rich in protein from chicken, lentils, and chickpeas, supporting muscle health.
  • Packed with fiber from vegetables, lentils, and chickpeas, promoting digestive health.

Tags

AmericanKosherDinner