Chicken, Zucchini, Parmesan and Quinoa Bake

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Chicken, Zucchini, Parmesan and Quinoa Bake

Slimming Eats Recipe

Serves 4

Extra Easy1 HEa per serving

Ingredients

  • 1/2 cup of uncooked quinoa
  • 1 cup of stock
  • 200g chicken thigh (visible fat removed), sliced into strips (use 1 chicken breast if you prefer)
  • 1 small onion, halve and sliced thinly
  • 1 clove of garlic, chopped finely
  • 2 medium sized zucchini (courgette), grated
  • 3/4 cup of grated white potato
  • 1 egg, beaten
  • 1/4 cup of liquid egg whites (or 2 egg whites)
  • salt and black pepper
  • 112g of grated parmesan (4 HEa’s)
  • low calorie spray

Method

Thoroughly rinse the quinoa under some cold water.

Add to a saucepan with 1 cup of stock, bring to a boil and then simmer, covered on a low heat, until all stock is absorbed. Turn off heat, but leave to sit for about 10 mins with lid of, the steam will continue to cook the quinoa resulting in quinoa that is light an fluffy. Set aside to cool.

Preheat oven to 180c or 350f (gas mark 4)

Spray a frying pan with some low calorie spray. Add the onion and chicken and fry until lightly golden. Add the garlic and fry for a further minute.

Squeeze any excess moisture from the potato and zucchini.

Add the quinoa to a bowl, along with the chicken, onion, garlic, zucchini and potato. Season with salt and black pepper. Add the egg and egg white and mix thoroughly.

Add to a greased round quiche type pan and place in the oven. Bake for approx 30 mins, until firm and lightly golden on top/

Slice and serve with salad or your choice of side.

 

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The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

Approx. NUTRITIONAL INFORMATION

per serving

Calories

334

Fat

13.1g

Saturated Fat

5.4g

Total Carbohydrate

25.4g

Dietary Fibre

3.6g

Sugars

3g

Protein

           28.1g

 

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