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Chicken Quinoa Veggie Bowl

This is a satisfying high veggie, high protein, low fat dinner for those who need comfort and fitness all at the same time.



Quinoa:

1 cup multicolor quinoa

2 cups good chicken broth

1/4 tsp crushed red pepper flakes

1 tsp Ajika seasoning (I used Trader Joe’s - see notes)

1 Tbsp parsley, finely minced

1/4 tsp garlic powder


3 Kirby (Israeli, or miniature) cucumbers, sliced

1/4 cup seasoned rice vinegar (see notes)

1/4 cup cider vinegar

Freshly ground pepper


12-14 grape tomatoes, sliced in thirds along their length

2 Tbsp fresh parsley, finely minced

2 Tbsp favorite vinaigrette dressing (see notes)


Salad topping:

4 small Belgian endives, sliced

2 cups radicchio, torn into small pieces

2 cups arugula

2 Tbsp favorite vinaigrette dressing (see notes)


1.3 lb boneless, skinless chicken breast, cut into 1-inch wide strips

1/2 Tbsp butter plus 1/2 Tbsp olive oil

8 oz sugar snap peas

1 yellow pepper, cored and sliced 1/4-inch

1/2 cup dry white wine


1 ripe avocado, halved, cored, peeled and sliced

1/2 lemon, quartered


Toast the quinoa in a medium pot (1.5-2 qt) in a dash of avocado or canola oil.  Stir almost constantly over medium-low heat for about 2-3 minutes, until aroma becomes nutty.  Add remaining quinoa ingredients and bring to a gentle boil.  Stir. Cover and cook on low for about 15-20 minutes, until the quinoa has absorbed the water.  Gently fluff with a fork and turn out onto a large rimmed baking sheet.  Shake to spread evenly. Allow to cool, stirring once or twice.  Toasting and then resting on a baking sheet both assure a firm quinoa and avoids a gummy texture.


Meanwhile, marinate the cucumbers in the vinegars and pepper.  Stir often.  

Also, marinate the tomatoes in the vinaigrette and parsley, stirring often. 

Toss together the salad topping ingredients (except the dressing) in a bowl and refrigerate.


Season both sides of the chicken strips with salt and pepper.  Melt the butter in the oil in a large non-stick skillet.  Add the peas and peppers and cook over medium-high heat for about 2-3 minutes.  Set veggies aside in a bowl.

Drain the tomatoes and the cucumbers and discard their marinade liquids.


Add chicken to the skillet along with another tablespoon butter.  Brown both sides for about 2 minutes each, but no longer.  You should have a slight browning on each side, but the chicken will still be undercooked.  

Add white wine and bring to a gentle boil.  Cook about another 5 minutes, flipping chicken once.  

The chicken should then be cooked through, to about 160-165F, and most of the braising liquid should have cooked down quite a bit.


Lightly dress the salad toppings with vinaigrette.


While the chicken is cooking, reheat the quinoa in a microwave for 2-3 minutes.  Spoon about 3/4-1 cup quinoa into a shallow bowl or on a plate.  Top with 2-3 strips chicken. Top that with a quarter of the salad toppings.  Top that with a quarter of the tomatoes. Spoon a quarter of the cucumbers alongside the chicken. Garnish with avocado and serve with a lemon wedge.


Serves 4.

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