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healthy chicken quinoa in a bowl

Syn Free Healthy Chicken Quinoa Bowl | Slimming World

Prep

Cook

Total

Yield 2 servings

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

*suitable for freezing

 

Ingredients

Instructions

  1. Rinse the quinoa thoroughly under cold running water.
  2. Add to a saucepan and cover with 1 cup (240ml) of water, bring to a boil, reduce heat, cover and simmer, covered on a low heat, until all water is absorbed. Turn off heat, but leave to sit covered for about 10 mins, set aside.
  3. Spray a saucepan with some cooking oil spray, add the onion and fry until softened. 
  4. Add the garlic and ginger and continue to fry to infuse the flavour.
  5. In a jug combine the tomato paste, fish sauce, balsamic vinegar and soy sauce with 3 cups (720ml) of boiling water.
  6. Pour this into the saucepan and add the carrot, mushrooms and kale.
  7. Bring to a boil and then cover and simmer for approx 12 mins.
  8. While the broth simmers.
  9. Place the halves of the chicken breast on a board, cover over the top with cling film, and flatten with a wooden rolling pin.
  10. Season with the salt and black pepper, garlic powder, oregano and thyme. 
  11. Heat a frying pan spray with cooking oil spray over a medium-high heat and fry the chicken breast for 5 mins each side till lightly golden and cooked through.
  12. Remove and set aside.
  13. Ladle the broth and vegetable once ready into two bowls, add the quinoa, and then slice the chicken, and top each bowl with a flattened chicken breast.
  14. Enjoy!!

Notes

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Facts

Serving Size 1 serving (bowl)

Amount Per Serving

Calories 405

% Daily Value

Total Fat 5.5 g

8%

Saturated Fat 0.5 g

3%

Cholesterol 64 mg

21%

Sodium 1447 mg

60%

Total Carbohydrates 48.8 g

16%

Dietary Fiber 15.9 g

64%

Sugars 8.6 g

Protein 39.4 g

79%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by Slimming Eats - Weight Watchers and Slimming World Recipes at http://www.slimmingeats.com/blog/chicken-quinoa-bowl