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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
410
칼로리
27g
단백질
43g
탄수화물
15g
지방
8g
식이섬유
4g
당류
222mg
나트륨
포화지방 2 g · 콜레스테롤 60 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · Produce for Better Health Foundation
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