Here is a simple recipe using a renowned superfood – quinoa (pronounced “keen-wa”). By now, most people have heard of quinoa, but do you know how great it is for your body and how easy it is to cook? Although commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. The protein-rich seed has a fluffy, slightly crunchy texture and a rather nutty flavor when cooked. Quinoa is one of the few vegetarian sources of complete protein, meaning, like meats, it has all nine of the essential amino acids. It’s also gluten-free, full of fiber, and contains other heart-healthy vitamins. This recipe is flavorful and exquisitely simple to prepare – most of these ingredients are pantry staples. Impress your family with your whole-foods prowess and whip it up tonight.
Quinoa With Chicken & Peas
- 1 c. quinoa, rinsed well (use red quinoa if you can find it, it’s prettier)
- 1 lb. chicken cutlets, cut into strips
- 1 medium onion, finely chopped
- 1 3/4 c. low-sodium chicken broth
- 1 c. sweet peas, cooked
- 3 cloves garlic, finely minced
v3 T extra virgin olive oil, divided
- 1 T white wine vinegar
- 2 T tomato paste
- Finely grated Romano cheese, about 1/2 c.
- Salt and pepper to taste
Marinate chicken with salt, black pepper, garlic and 1 T of the olive oil for about 15 minutes. Sauté onion in 2 T of the olive oil on low heat until soft, about 5 minutes. Add vinegar and tomato paste, mix well and sauté for another two minutes. Add marinated chicken to the mix and cook, covered, for ten minutes or until chicken is no longer pink inside. Turn the chicken pieces occasionally to coat them with the sauce. Add the quinoa and stir in the chicken broth. Reduce the heat, cover and cook for approximately fifteen minutes, or until the liquid is absorbed by the quinoa. Mix in the peas and cheese and serve immediately.
Pair this with a crisp and simple side salad. Serves 4.
Sarah Isenberg is a recovering lawyer, avid home cook, cancer survivor, nutrition/fitness/food enthusiast, wife and mother, and freelance writer and editor who lives with her husband and daughter outside of Boston, MA. She blogs at Semi-Sweet a practical guide for healthy living”.