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

This Garlic Butter Chicken and Vegetable Stir-Fry is a delightful medley of tender chicken, vibrant vegetables, and hearty legumes, all tossed in a rich garlic butter sauce. Served over a nutritious base of quinoa and rice, this Kosher American dinner is both comforting and packed with flavor.

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

Ingredients

  • Boneless, skinless chicken breast - 300 grams
  • Garlic - 4 cloves, minced
  • Butter - 30 grams
  • Olive oil - 1 tablespoon
  • Bell pepper - 1 medium, sliced
  • Zucchini - 1 medium, sliced
  • Carrot - 1 medium, julienned
  • Frozen peas - 100 grams
  • Cooked quinoa - 100 grams
  • Cooked rice - 100 grams
  • Canned chickpeas - 100 grams, drained and rinsed
  • Lentils (cooked) - 100 grams
  • Soy sauce (or tamari for gluten-free) - 2 tablespoons
  • Salt - to taste
  • Black pepper - to taste
  • Fresh parsley - for garnish

Steps

  1. Start by cooking the quinoa and rice according to package instructions, if not already prepared.
  2. In a large skillet or wok, heat the olive oil and butter over medium heat until melted.
  3. Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
  4. Cut the chicken breast into bite-sized pieces, season with salt and pepper, and add it to the skillet. Cook for about 5-7 minutes until the chicken is browned and cooked through.
  5. Add the sliced bell pepper, zucchini, carrot, and frozen peas to the skillet. Stir-fry for another 5-7 minutes until the vegetables are tender but still vibrant.
  6. Stir in the cooked lentils and chickpeas, and pour in the soy sauce. Mix well and cook for another 2-3 minutes to heat through.
  7. Serve the stir-fry over a bed of cooked quinoa and rice, and garnish with fresh parsley.

Nutrition

  • Calories: 600
  • Protein: 40 g
  • Carbs: 70 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 800 mg
  • Cholesterol: 70 mg
  • Total Fat: 15 g
  • Saturated Fat: 6 g
  • Unsaturated Fat: 9 g
  • Water: 0.5 L

Health Benefits

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

Tags

AmericanKosherDinner