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Stir Fried Quinoa, Brown Rice and Chicken Breast

 
Stir Fried Quinoa, Brown Rice and Chicken Breast
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $3.65 One serving costs about $3.65

$3.65 per serving

39 people like this recipe

39 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 gluten-free,healthy,gluten free lunch,main course,main dish,dinner
spoonacular Score:96%

Spoonacular Score: 96%

 

Stir Fried Quinoa, Brown Rice and Chicken Breast might be just the main course you are searching for. This recipe makes 1 servings with 617 calories, 34g of protein, and 16g of fat each. For $2.58 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. If you have quinoan and brown rice mix, cherry tomatoes, an of carrots, and a few other ingredients on hand, you can make it. To use up the ice cubes you could follow this main course with the Nectarine, Blackberry, and Pecan Sundaes as a dessert. This recipe is liked by 39 foodies and cooks. It is a good option if you're following a gluten free diet. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 95%. This score is spectacular. Try Gai Lan and Shiitake Stir-Fried Brown Rice Recipe, Stir-fried Chickpeas And Asparagus With Brown Rice And Lemon Ta, and Stir-Fried Broccoli with Brown Rice {Meat Optional} for similar recipes.

Ingredients

Servings:
1 tsp
1 tsp Spice Rub
Spice Rub
0.5 cups
0.5 cups brown rice
brown rice
1.5 tsps
1.5 tsps butter
butter
1 handful
1 handful carrots
carrots
4
4  whole cherry tomatoes
whole cherry tomatoes
1
1  chicken breast
chicken breast
0.22 cloves
0.22 cloves garlic
garlic
1 cubes
1 cubes ice cubes
ice cubes
1 handful
1 handful green pepper
green pepper
1 medium
1 medium roma tomato
roma tomato
1
1  scotch bonnet pepper
scotch bonnet pepper
1
1  spring onion
spring onion
1 tsp
1 tsp vegetable oil
vegetable oil
1 cup
1 cup water
water
1 tsp Spice Rub
1 tsp
Spice Rub
0.5 cups brown rice
0.5 cups
brown rice
1.5 tsps butter
1.5 tsps
butter
1 handful carrots
1 handful
carrots
4  whole cherry tomatoes
4
whole cherry tomatoes
1  chicken breast
1
chicken breast
0.22 cloves garlic
0.22 cloves
garlic
1 cubes ice cubes
1 cubes
ice cubes
1 handful green pepper
1 handful
green pepper
1 medium roma tomato
1 medium
roma tomato
1  scotch bonnet pepper
1
scotch bonnet pepper
1  spring onion
1
spring onion
1 tsp vegetable oil
1 tsp
vegetable oil
1 cup water
1 cup
water

Equipment

bowl
bowl
frying pan
frying pan
pot
pot
bowl
bowl
frying pan
frying pan
pot
pot


Instructions

Read the detailed instructions on Afrolems

Price Breakdown

Cost per Serving: $3.65
Ingredient
1 teaspoon Spice Rub
½ cups brown rice
1.5 teaspoons butter
4 whole cherry tomatoes
1 chicken breast
2 cloves garlic
1 handful green pepper
1 medium roma tomato
1 scotch bonnet pepper
1 spring onion
1 teaspoon vegetable oil
Price
$0.07
$0.31
$0.06
$0.61
$2.00
$0.13
$0.03
$0.23
$0.11
$0.08
$0.02
$3.65

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
739 Calories
57g Protein
18g Total Fat
83g Carbs
57% Health Score
Limit These
Calories
739
37%

Fat
18g
29%

  Saturated Fat
9g
56%

Carbohydrates
83g
28%

  Sugar
4g
5%

Cholesterol
160mg
54%

Sodium
348mg
15%

Get Enough Of These
Protein
57g
115%

Manganese
4mg
207%

Vitamin B3
28mg
144%

Vitamin B6
2mg
122%

Selenium
73µg
106%

Phosphorus
784mg
78%

Magnesium
222mg
56%

Vitamin C
45mg
55%

Vitamin K
52µg
50%

Vitamin B5
4mg
49%

Potassium
1507mg
43%

Vitamin B1
0.62mg
41%

Vitamin A
1544IU
31%

Copper
0.53mg
26%

Zinc
3mg
25%

Iron
4mg
24%

Fiber
5g
22%

Vitamin B2
0.33mg
19%

Folate
59µg
15%

Calcium
111mg
11%

Vitamin E
1mg
11%

Vitamin B12
0.46µg
8%

Vitamin D
0.34µg
2%

covered percent of daily need

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