Quinoa Bowl with Chicken, Beets and Pine Nuts

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Quinoa Bowl with Chicken, Beets and Pine Nuts
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
403
calories
Calories

Healthy, because

Even smarter

Nutritional values

This quinoa bowl is rich in both plant protein from the quinoa and pine nuts and animal protein from the chicken.

Serve this bowl with salsa, cilantro and cheddar cheese for a Tex-Mex spin.

1 serving contains
(Percentage of daily recommendation)
Calorie403 cal.(19 %)
Protein34 g(35 %)
Fat17 g(15 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin K117.4 μg(196 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.5 mg(154 %)
Vitamin B₆0.8 mg(57 %)
Folate111 μg(37 %)
Pantothenic acid2.1 mg(35 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C70 mg(74 %)
Potassium959 mg(24 %)
Calcium73 mg(7 %)
Magnesium146 mg(49 %)
Iron4.4 mg(29 %)
Iodine11 μg(6 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2.3 g
Uric acid264 mg
Cholesterol62 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 cup Quinoa (rinsed)
2 large, skinless Chicken breasts (sliced)
3 Tbsps Avocado oil
3 ½ cups Broccoli (or broccolini)
2 ⅔ cups cooked Beets (cut into wedges)
¾ cup Pine nuts
½ lemon (juiced)
salt
freshly ground peppers
How healthy are the main ingredients?
BroccoliQuinoaPine nutsAvocado oilChicken breastlemon

Preparation steps

1.

Place the quinoa in a saucepan set over moderate heat. Toast the quinoa until dry and then cover with 16 ounces of water. Cook until boiling, and then cover with a lid and cook over a reduced heat for 15 minutes.

2.
Preheat the grill to hot. Toss the chicken with the oil and seasoning, and then arrange on a grilling tray.
3.
Grill for 8 - 10 minutes, turning occasionally, until golden and cooked through.
4.
Meanwhile, steam the broccoli over a saucepan of simmering water for 5 - 7 minutes until tender.
5.
Once the quinoa is ready, remove it to one side and leave it to stand covered for 5 minutes. Fluff with a fork and then add the broccoli, chicken, beetroot, pine nuts, lemon juice, and seasoning.
6.
Toss well and spoon into serving bowls.