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

This Garlic Butter Chicken and Vegetable Stir-Fry is a delightful fusion of flavors, featuring tender chicken, vibrant vegetables, and a hearty mix of lentils, chickpeas, quinoa, and rice. Perfect for a wholesome kosher dinner, this dish is both satisfying and nutritious.

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

Ingredients

  • Chicken breast - 300g
  • Salt - 1 tsp
  • Black pepper - 1/2 tsp
  • Garlic - 4 cloves, minced
  • Butter - 2 tbsp
  • Olive oil - 1 tbsp
  • Bell pepper - 1 medium, sliced
  • Zucchini - 1 medium, sliced
  • Carrot - 1 medium, julienned
  • Broccoli florets - 100g
  • Cooked lentils - 1/2 cup
  • Cooked chickpeas - 1/2 cup
  • Cooked quinoa - 1/2 cup
  • Cooked rice - 1/2 cup
  • Soy sauce (or tamari for gluten-free) - 2 tbsp
  • Fresh parsley - for garnish

Steps

  1. Start by preparing all your ingredients: slice the chicken breast into bite-sized pieces, mince the garlic, and chop the vegetables.
  2. In a large skillet or wok, heat the butter and olive oil over medium heat until melted and hot.
  3. Add the minced garlic and sauté for about 30 seconds until fragrant.
  4. Add the chicken pieces, season with salt and black pepper, and cook for about 5-7 minutes until browned and cooked through.
  5. Stir in the bell pepper, zucchini, carrot, and broccoli, cooking for another 5-7 minutes until the vegetables are tender but still crisp.
  6. Add the cooked lentils, chickpeas, quinoa, and rice to the skillet, stirring to combine all ingredients and heat through.
  7. Pour in the soy sauce and mix well, cooking for an additional 2-3 minutes.
  8. Serve hot, garnished with fresh parsley.

Nutrition

  • Calories: 650
  • Protein: 40 g
  • Carbs: 80 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 800 mg
  • Cholesterol: 85 mg
  • Total Fat: 20 g
  • Saturated Fat: 8 g
  • Unsaturated Fat: 12 g
  • Water: 0.4 L

Health Benefits

  • High in protein from chicken, lentils, and chickpeas which support muscle growth and repair.
  • Rich in fiber from vegetables and legumes, promoting digestive health.

Tags

AmericanKosherDinner