Healthy Chicken with Quinoa

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Healthy Chicken with Quinoa
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Health Score:
Health Score
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
399
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie399 kcal(19 %)
Protein31.81 g(32 %)
Fat21.98 g(19 %)
Carbohydrates20.87 g(14 %)
Sugar added0 g(0 %)
Roughage5.19 g(17 %)
Vitamin A512.45 mg(64,056 %)
Vitamin D0.09 μg(0 %)
Vitamin E2.24 mg(19 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.29 mg(26 %)
Niacin19.57 mg(163 %)
Vitamin B₆1.02 mg(73 %)
Folate129.07 μg(43 %)
Pantothenic acid1.05 mg(18 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C143.79 mg(151 %)
Potassium935.13 mg(23 %)
Calcium85.63 mg(9 %)
Magnesium109.97 mg(37 %)
Iron3.47 mg(23 %)
Iodine2.04 μg(1 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.42 g
Cholesterol73.1 mg
Author of this recipe:
How healthy are the main ingredients?
QuinoagarlictomatoSpinachChicken breast

Ingredients

for
4
Ingredients
1 cup
5 tablespoons
2 cloves
garlic (crushed)
1
red Chile pepper (deseeded and finely chopped)
4
red peppers (deseeded and chopped)
2
tomatoes (chopped)
2 handfuls
Spinach (washed)
4
small Chicken breasts (skinned)

Preparation steps

1.
Cook the quinoa according to packet instructions and keep warm.
2.
Meanwhile, make the sauce. Heat 3 tbsp oil in a pan and gently cook the garlic and chiili for 2 minutes, stirring all the time.
3.
Add the peppers, cook for 5 minutes then add the tomatoes, reduce the heat and simmer for 20 minutes. Season with salt and pepper.
4.
Meanwhile, put the wet spinach in a large pan with a lid and cook until it wilts. Drain well, squeeze out excess moisture and keep warm.
5.
Flatten the chicken breasts with a meat hammer or rolling pin.
6.
Heat the remaining oil in a wide pan, cook the chicken breasts until lightly brown on one side. Remove from the pan, put a little spinach on the cooked side of each one and secure with a cocktail stick.
7.
Return to the pan carefully and cook gently for about 5 minutes or until the chicken is cooked through.
8.
Serve on a bed of quinoa with the pepper sauce.