Balanced Italian Chicken and Quinoa

Nutrition per serve

Ingredients

• 1pcs red onion
• 1pcs capsicum
• 100g silverbeet
• 2clov garlic
• 300g chicken breast fillet
• 125g quinoa
• 50g tomato paste
• 10g Italian seasoning
• 15ml olive oil
• 1pcs boiling water
• 10ml balsamic vinegar

Method

1. Step 1 — Prep ingredients
   Preheat the oven to 220C, fan-forced. Cut the onion into thin wedges. Cut the capsicum into 2cm chunks. Remove the stems from the silverbeet and thinly slice, then coarsely chop the leaves. Crush or finely chop the garlic. Put the chicken flat on a board, put your hand on top and halve horizontally into fillets.
2. Step 2 — Soften veggies
   Put the quinoa in a sieve, then rinse well and drain (see Kitchen 101). Heat 2 tsp olive oil in a medium deep frypan over high heat. Cook the onion, capsicum and silverbeet stems, stirring, for 4-5 mins until softened.
3. Step 3 — Add quinoa
   Add the garlic and tomato paste to the veggies and cook, stirring, for 30 secs or until fragrant. Add the quinoa and cook, stirring, for 2 mins. Season with salt and pepper, then remove the pan from the heat. Spoon the quinoa mixture into a 1L (4 cup) baking dish, then carefully pour over 500ml (2 cups) boiling water.
4. Step 4 — Bake chicken mixture
   Put the chicken and half the Italian seasoning* in a bowl, season with salt and pepper and turn to coat. Arrange the chicken on top of the quinoa mixture. Bake for 28-30 mins until the chicken is cooked through and the liquid is absorbed. Meanwhile, put the silverbeet leaves in a heatproof bowl, cover with boiling water and stand for 1 min or until wilted. Drain.
5. Step 5 — Serve up
   Put 2 tsp balsamic vinegar and 2 tsp olive oil in a large bowl, season with salt and pepper and stir to combine. Add the silverbeet and toss to combine. Divide the chicken and quinoa mixture and dressed silverbeet among plates and enjoy!
6. Step 6 — Kitchen 101
   It’s important to rinse the quinoa well to remove the natural coating called saponin, which can make it taste bitter or soapy.

Allergens

Sulfit