Calorie-Conscious Lebanese Chicken Grain Bowl

Nutrition per serve

Ingredients

• 125g quinoa
• 10g kofta seasoning
• 1pcs red onion
• 1pcs capsicum
• 1clove garlic
• 300g chicken tenderloins
• 50g baby spinach leaves
• 23ml olive oil
• 15ml balsamic vinegar
• 10ml honey

Method

1. Step 1 — Cook quinoa
   Preheat the oven to 220C, fan-forced. Put the quinoa in a sieve, then rinse well and drain (see Kitchen 101). Put the quinoa in a small saucepan with half the kofta seasoning and 250ml (1 cup) water, cover and bring to a simmer. Reduce the heat to low and cook, covered, for 12-15 mins until the water is absorbed and quinoa is tender. Turn off the heat and stand, covered, for 5 mins.
2. Step 2 — Prep veggies
   Meanwhile, line an oven tray with baking paper. Cut the onion into 1cm-thick wedges. Cut the capsicum into 1.5cm chunks. Crush or finely chop 1 garlic clove. Combine 1 tbs olive oil, 1 tbs balsamic vinegar and 2 tsp honey in a large bowl. Add the veggies, season with salt and pepper and toss to coat. Put on the lined tray, reserving the bowl.
3. Step 3 — Roast chicken and veggies
   Combine the garlic, remaining kofta seasoning and 2 tsp olive oil in the reserved bowl and season with salt and pepper. Add the chicken and toss to coat. Put the chicken on top of the veggies on the tray and roast for 15 mins or until the chicken is cooked through and the veggies are tender.
4. Step 4 — Wilt spinach
   Put the spinach in a large bowl. Shred the chicken with two forks. Add the shredded chicken, veggies and any tray juices to the spinach and toss until combined and the spinach is wilted.
5. Step 5 — Serve up
   Add the quinoa to the spinach mixture and toss to combine. Taste, then season with salt and pepper. Divide among bowls 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