CHICKEN AND QUINOA STIR-FRY
Chicken and Quinoa Stir-Fry is a delicious and nutritious meal packed with lean protein, fibre and fresh vegetables. This stir-fry combines tender chicken breast, fluffy quinoa, crisp zucchini and carrots, all tossed in a light soy-garlic sauce for a flavourful, satisfying dish. The quinoa adds a wholesome twist to the traditional stir-fry, making it a great gluten-free and protein-rich option. This meal is perfect for busy weeknights, as it comes together in under 20 minutes with minimal ingredients. The combination of garlic and soy sauce with olive oil enhances the natural flavours of the vegetables and chicken, creating a well-balanced and satisfying meal. This dish is served as it is or pair it with extra greens for an even more nutrient-packed dish. Enjoy a simple, healthy and filling stir-fry that keeps you energised throughout the day.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Asian, Fusion
PREPARATION/TECHNIQUES
Stir-Fry, One-Pot Wonders, Sauté
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Gluten-Free, Healthy, Quick & Easy
DISH TYPE
Stir-Fry, Chicken Dish
INGREDIENTS
There are the following ingredients for Chicken and Quinoa Stir-Fry:
- 100g cooked chicken breast
- 50g cooked quinoa
- ¼ carrot, julienned
- ¼ zucchini, sliced
- 1 tbsp soy sauce (low sodium)
- 1 clove garlic, minced
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 285
- Protein: 32g
- Carbohydrates: 24g
- Fibre: 3g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 430mg
- Sugar: 3g
PREPARATION
These steps are followed for the preparation of Chicken and Quinoa Stir-Fry:
- Heat the oil: In a large pan or wok, heat the olive oil over medium heat.
- Cook the garlic: Add the minced garlic and sauté for about 30 seconds until fragrant.
- Stir-fry the vegetables: Add the julienned carrot and sliced zucchini. Stir-fry for 3-4 minutes until slightly softened but still crisp.
- Add the chicken: Toss in the cooked chicken breast and stir well to combine.
- Season with soy sauce: Drizzle in the soy sauce and continue stir-frying for another 2 minutes.
- Stir in the quinoa: Add the cooked quinoa and stir everything together, ensuring the ingredients are evenly coated in the sauce.
- Final mix: Cook for another 1-2 minutes, allowing the flavours to blend.
- Serve hot: Enjoy immediately, garnished with fresh herbs or sesame seeds if desired.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some tips for the preparation of Chicken and Quinoa Stir-Fry:
- Use pre-cooked quinoa: This speeds up the cooking process and ensures a fluffy texture.
- Keep the veggies crisp: Stir-fry them over high heat for a better crunch.
- Enhance the flavour: A splash of lime juice or a pinch of red pepper flakes adds an extra zing.
- Customise protein: Swap chicken for tofu, shrimp or lean beef.
- Reduce sodium: Use coconut aminos or a reduced-sodium soy sauce alternative.
VARIATIONS
There are some variations in Chicken and Quinoa Stir-Fry for extra flavour according to your taste:
- Spicy Kick: Add sriracha or chilli flakes for extra heat.
- Extra Greens: Toss in spinach or bok choy for added nutrients.
- Nutty Twist: Sprinkle toasted cashews or peanuts on top for crunch.
- Different Proteins: Replace chicken with turkey, shrimp or tofu.
- Citrus Flavour: Add a squeeze of orange or lemon juice for a fresh taste.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave.
- Freezing: Freeze in portioned containers for up to 2 months. Thaw overnight before reheating.
- Meal Prep Tip: Prepare a large batch and divide it into containers for quick grab-and-go meals.