Quinoa pilaf with chicken and red kidney beans

Quinoa adds a tasty nutty flavour to this recipe and bumps up the protein in this recipe alongside the chicken and beans.

Serves: 4

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 onion, finely chopped
2 cloves garlic, crushed
2 teaspoons finely grated zest of lemon, plus extra to serve
250g chicken breast fillet, thinly sliced
1 cup tri-colour quinoa, rinsed, drained
2 cups salt-reduced gluten-free chicken stock
300g broccoli, trimmed, cut into small florets
200g green beans, sliced
400g can red kidney beans, rinsed, drained
2 tablespoons currants
2 tablespoons chopped flat-leaf parsley, plus extra to serve

Instructions

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1 Heat a drizzle of oil in a large saucepan over a high heat. Cook onion, stirring occasionally, for 5 minutes or until softened. Add garlic and lemon rind and cook, stirring, for 1 minute or until fragrant. Add chicken and cook, stirring occasionally, for 3 minutes or until browned

2 Add quinoa and stock to pan and bring to the boil. Reduce heat to low, cover and simmer for 12 minutes or until stock has almost evaporated. Add broccoli, green beans and red kidney beans, stirring to combine. Cover and cook for a further 2–3 minutes or until stock has evaporated. Remove pan from heat and set aside, covered, to steam for 3–4 minutes.

3 Season with freshly ground black pepper and stir through currants and parsley. Serve pilaf topped with extra parsley and lemon rind.

Variations

If you like, substitute the quinoa with bulgar wheat, brown rice, wild black rice or jasmine rice.

Nutrition Info (per serve)

Calories 390cal

Kilojoules 1639kJ

Protein 29.5g

Total fat 9.8g

–Saturated fat 1.7g

Carbohydrates 43.0g

–Sugars 8.9g

Dietary fibre 12.5g

Sodium 261mg

Calcium 123mg

Iron 4.9mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.