- Prep
- 20 min
- Cook
- 25 min
- Total time
- 45 min
- Yield
- 4 servings
- Difficulty
- Easy
- Calories
- 575 kcal
Quick summary
“A complete Mediterranean meal that balances golden and juicy chicken breast with quinoa cooked in aromatic broth. Sautéed vegetables and fresh spinach leaves add color, texture, and vitality to the dish.”
What you need to know
- Cooking the quinoa in the broth with the pot covered ensures loose and tasty grains with al dente texture.
- Searing the chicken fillets over medium-high heat seals in the juices without drying out the lean meat of the portions.
- The spinach and cherry tomatoes are added at the end to preserve the freshness and structure of the vegetables.
Ingredients
Main
- units (about 170g each) Chicken breasts
- cups (dry) Quinoa
- cups Chicken or vegetable broth
- tablespoons Extra virgin olive oil
- unidade (picado em tiras) Red bell pepper
- unidade (picado em tiras) Pimentão amarelo
- unit (cut into 1cm slices) Medium zucchini
- cup (halved) Tomates cereja
- cups Espinafre fresco
- dentes (picados) Garlic
- teaspoon Dry oregano
- teaspoon Dried basil (or fresh chopped)
- tablespoons Fresh lemon juice
- taste Salt
- taste Black pepper
- tablespoons (chopped, for finishing) Fresh parsley
Instructions
Principal
- Prepare the Quinoa: Rinse the quinoa in cold water. In a pot, combine the quinoa with the chicken broth. Bring to a boil, reduce the heat, cover, and cook for 15 minutes, or until the liquid is absorbed and the quinoa is fluffy and tender. Set aside.
- Season the Chicken: While the quinoa cooks, season the chicken breasts with salt, black pepper, oregano, and basil. Make sure they are well coated with the seasonings. To intensify the flavor, let it marinate for 15-20 minutes, if time permits.
- Brown the Chicken: Heat 1 tablespoon of olive oil in a large, non-stick skillet over medium-high heat. Add the chicken breasts and brown for 4-5 minutes on each side, until cooked through and with a golden crust. Remove the chicken from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add the remaining olive oil. Sauté the minced garlic for 1 minute until aromatic. Add the bell peppers and zucchini. Cook for 5-7 minutes, stirring occasionally, until tender but still crisp.
- Finish with Vegetables: Add the cherry tomatoes and spinach to the skillet. Cook for another 2-3 minutes, just until the spinach wilts. Season with salt and pepper to taste. Incorporate the lemon juice, mixing well.
- Assembly: Return the browned chicken to the skillet with the vegetables to heat for 1 minute. Serve the chicken and vegetables alongside the cooked quinoa. Finish with fresh chopped parsley on top. Serve immediately and enjoy this nutritious meal.
Chef's tips
- Wash the quinoa under cold running water in a fine sieve to remove the saponin, eliminating the residual bitterness.
- Squeeze fresh lemon juice over the skillet at the end to deglaze the caramelized sugars.
- Keep chicken breast fillets at an even thickness by gently pounding the thicker parts.
Variations
- Add 50 grams of chopped black olives and feta cheese cubes when serving to enhance the Greek touch.
- Add drained capers and fine lemon zest while sautéing the fresh vegetables.
- Sprinkle toasted nuts or crunchy sunflower seeds over the quinoa for a rustic texture boost.
Substitutions
- Dried quinoa can be substituted with cooked brown rice, Moroccan couscous, or cooked chickpeas.
- Fresh spinach can be replaced with chopped collard greens or quickly sautéed chard leaves.
- The chicken breast can be replaced with boneless thigh fillets or cubes of lean pork loin.
How to store
Store the combined or separated components in airtight containers in the refrigerator for up to 3 days. Reheat in a skillet with a drizzle of olive oil or in the microwave on medium power for 2 minutes.
Can it be frozen?
The dish freezes very well assembled in individual lunch boxes closed for up to 2 months. The spinach may soften slightly, but the combination of quinoa, chicken, and bell peppers preserves excellent texture.
What to serve with
Serve with a yogurt tzatziki sauce with grated cucumber or a crisp green salad of romaine lettuce. A flavored water with lemon slices and mint sprigs complements the light meal.
Frequently asked questions
How to prevent the chicken breast fillet from drying out?
Sear for 4 to 5 minutes per side over medium-high heat until a crust forms, and remove from heat as soon as it's cooked through.
Can I prepare the vegetables in the same skillet as the chicken?
Yes, sautéing the vegetables in the same pan takes advantage of the caramelized bottom left by the chicken, boosting the flavor.
How do I keep bell peppers crispy in the stir-fry?
Keep the heat medium-high and stir the bell peppers for only 3 to 4 minutes, removing before they get soft.
Does quinoa need to be soaked before cooking?
Simply rinse abundantly in a fine-mesh sieve to remove the natural coating that gives a bitter taste.
