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Grilled Chicken and Avocado Quinoa Pilaf

Grilled Chicken and Avocado Quinoa Pilaf
Total time:

35 min

Prep time:

n/a

Cook time:

35 min

This pilaf recipe pairs avocados and bell peppers with red quinoa and grilled chicken, for a satisfying, colorful meal. Each recipe serving provides an excellent source of protein, fiber, vitamin A, vitamin C, niacin, vitamin B 6, potassium, and iron, and a good source of vitamin E, folate, pantothenic acid, and phosphorus.

ingredients

Serving Size: 4

2 Tbsp. fresh or bottled lemon juice
1/4 cup fresh basil
3/4 tsp. ground black pepper, divided
1 ripe Fresh California Avocado, peeled, seeded and cut into chunks*
1 Tbsp. olive oil, divided
1/4 tsp. salt
2 small boneless, skinless chicken breasts (about 1 lb)
1 large red bell pepper
1/2 medium onion, chopped
1 clove garlic, minced
3 cups water
3 tsp. sodium-free chicken bouillon
1 1/2 cups red quinoa, uncooked/dry

Remember to check the label when you shop. 
In season Spring - Fall. Learn where to find them

Instructions

  1. Heat grill.
  2. Peel and cut avocado into chunks; place in a medium bowl.
  3. Mix lemon juice, basil, and ½ tsp black pepper. Drizzle over avocado chunks, toss, and set aside.
  4. Cut chicken breasts in half crosswise.
  5. Mix ½ tbsp 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.
  7. Cut pepper into thin strips.
  8. While chicken and peppers are grilling, heat remaining olive oil in a large sauce pan, add garlic and onion, and cook until tender, about 5 minutes.
  9. Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15-20 minutes).
  10. Place quinoa pilaf in a large bowl, add chicken, red peppers, and avocado. Toss gently.

Serving Suggestion:  Serve with an 8 oz glass of non-fat milk and ½ orange, sliced.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Calories 460; Total Fat 16 g (Sat 2g, Trans 0 g, Poly 1.6 g, Mono 7.4g); Cholesterol 45 mg; Sodium 240 mg; Potassium 750 mg; Total Carbohydrates 54 g; Dietary Fiber 7 g; Total Sugars 3 g; Protein 28 g; Vitamin A 1503 (IU); Vitamin C 61 mg; Calcium 60 mg; Iron 5 mg; Vitamin D 3 (IU); Folate 65 mcg

% Daily Value*: Vitamin A 30%; Vitamin C 100; Calcium 6%; Iron 30%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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