Name: Quinoa chicken and courgette salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Ingredients: 55g (2oz) Quinoa; 85g (3oz) cherry tomatoes halved; Freshly ground black pepper to taste; 1 tbsp rapeseed oil; 1 small fresh red chilli deseeded and finely chopped; 115g (4oz) skinless boneless chicken thigh fillets cut into strips; 1 small courgette (about 140g/5oz unprepared weight) thinly sliced; 3 spring onions chopped; 1/4–1/2 tsp finely grated lemon zest; 1–2 tsp freshly squeezed lemon juice

Meal type: Salad, Main meal

Serves: 2

Total time: 35 minutes

Preparation: 20 minutes

Cook: 15 minutes

Preheat oven to 200ºC/180ºC fan/gas mark 6. Cook Quinoa according to packet instructions (simmering time will be about 15 minutes). Drain well; transfer to a bowl, keep warm and set aside.
Meanwhile, place cherry tomatoes in a small ovenproof dish; season with black pepper. Bake in oven for 8–10 minutes or until lightly roasted and just beginning to soften. Remove from oven; keep warm.
In the meantime, heat rapeseed oil in a small, non-stick wok or frying pan. Add red chilli; stir-fry over a medium-high heat for 30 seconds. Add chicken; stir-fry for 3–4 minutes or until sealed all over. Add courgette slices and spring onions; stir-fry for a further 4–5 minutes or until chicken and courgettes are cooked and tender.
Remove pan from heat. Add stir-fried mixture to cooked Quinoa, along with baked cherry tomatoes, lemon zest and lemon juice; toss to mix. Season to taste with black pepper; serve immediately on its own or with a mixed leaf salad.

Energy 1865kJ 444kcal 22%

Carbs 33.6g -

Fat 18g Medium 26%

Saturates 2.2g Low 11%

Sugar 8.8g Low 10%

% = an adult's reference intake

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Ingredients

55g (2oz) Quinoa

85g (3oz) cherry tomatoes, halved

Freshly ground black pepper, to taste

1 tbsp rapeseed oil

1 small fresh red chilli, deseeded and finely chopped

115g (4oz) skinless boneless chicken thigh fillets, cut into strips

1 small courgette (about 140g/5oz unprepared weight), thinly sliced

3 spring onions, chopped

1/4–1/2 tsp finely grated lemon zest

1–2 tsp freshly squeezed lemon juice

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Quinoa, chicken and courgette salad

Nutritional Information

Tried this at home?

Ingredients

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