Grilled Chicken and Avocado Quinoa Pilaf
This pilaf recipe pairs avocados and bell peppers with red quinoa and grilled chicken, for a satisfying, colorful meal.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 serving
410
カロリー
27g
タンパク質
43g
炭水化物
15g
脂質
8g
食物繊維
4g
糖類
222mg
ナトリウム
飽和脂肪酸 2 g · コレステロール 60 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
fresh or bottled lemon juice
2 tablespoons
fresh basil
1/4 cup
ground black pepper
3/4 teaspoon · divided
avocado, cut into chunks
1
olive oil
1 tablespoon · divided
salt
1/4 teaspoon
boneless, skinless chicken breasts
2 · about 1 lb
red bell pepper
1 large
onion, chopped
1/2 medium
garlic, minced
1 clove
water
3 cups
low-sodium chicken bouillon
3 teaspoons
red quinoa, uncooked/dry
1 1/2 cups
作り方
- 1
Heat grill.
- 2
Peel and cut avocado into chunks; place in a medium bowl.
- 3
Mix lemon juice, basil, an 1/2 teaspoon black pepper. Drizzle over avocado chunks, toss, and set aside.
- 4
Cut chicken breasts in half crosswise.
- 5
Mix 1/2 tablespoons olive oil, salt, and remaining black pepper. Brush mixture on chicken and red bell pepper.
- 6
Grill chicken and pepper until done. Set chicken breasts aside. Cut pepper into thin strips.
- 7
While chicken and peppers are grilling, heat remaining olive oil in a large pan, add garlic and onion, and cook until tender, about 5 minutes.
- 8
Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15 to 20 minutes).
- 9
Place quinoa pilaf in a large bowl and add chicken, red peppers, and avocado. Toss gently.
出典: USDA MyPlate Kitchen · Produce for Better Health Foundation
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