Fried Chicken Strips on Quinoa
Healthy, because
Even smarter
Nutritional values
IN SHAPE and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
Quinoa contains a lot of protein as well as fibre and therefore makes you full for a really long time. The chicken provides us with B vitamins and high-quality protein. The antioxidants that are abundant in pomegranate seeds protect our cells from damage by free radicals.
If you like, you can also prepare the delicious salad with millet or spelt instead of quinoa, which brings variety. The lemon verbena can easily be replaced by more parsley.
(Percentage of daily recommendation)
| Calorie | 511 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 51.7 μg | (86 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 9 ozs Quinoa
- salt
- 1 ½ ozs Shelled pistachio
- 9 ozs Radish (red and purple)
- 1 pomegranate
- 4 Tomatoes
- 1 handful parsley
- 2 sprigs Lemon verbena
- 9 ozs Chicken breasts
- freshly ground peppers
- 5 Tbsps olive oil
- 4 Tbsps apple cider vinegar
- 1 tsp honey
Preparation steps
Rinse the quinoa in a sieve, place in boiling salted water and cook until tender, about 10 minutes. Pour into a colander and drain.
Toast pistachios in a hot dry pan, then cool.
Trim the radish, rinse and cut into pieces. Halve the pomegranate, hold cut side down and whack with a wooden spoon to knock out the seeds. Rinse the tomatoes, quarter, remove the seeds and cut into small cubes. Rinse the parsley and the verbena, shake dry, pluck off the leaves and chop coarsely.
Rinse the chicken, pat dry and cut into strips. Season with salt and pepper and cook in 1 tablespoon oil in a hot nonstick skillet for 2-3 minutes until golden brown.
For the dressing, combine the apple cider vinegar with the honey and the remaining oil, season with salt and pepper. Toss all prepared salad ingredients with the dressing. Serve the chicken on top.
