Lebanese-style chicken breasts with quinoa and tomato tabbou

• 分量: 2 servings

材料

1¼ cups cooked rainbow quinoa

2 boneless skinless chicken breasts (about 6 ounces each)

Sunbasket smoky sumac spice blend (sumac - sweet smoked paprika - baharat)

1 organic cucumber

1 organic Roma or other tomato

3 organic scallions

8 to 10 sprigs organic fresh flat-leaf parsley

1 organic lemon

手順

1: Cook the quinoa - In a medium sauce pot over medium heat, cook the quinoa, stirring occasionally, until heated through, 2 to 3 minutes. Transfer to a medium bowl to cool. While the quinoa cooks and cools, prepare the chicken and the remaining ingredients.

2: Prep and cook the chicken - Pat the chicken dry with a paper towel; season both sides with the smoky sumac spice blend and salt. In a large frying pan over medium-high heat, warm 1 to 2 teaspoons oil until hot but not smoking. Add the chicken and cook, turning once, until the chicken starts to brown, 1 to 2 minutes per side. Reduce the heat to medium-low and continue cooking, turning occasionally, until the chicken is firm and cooked through and the coating is lightly charred, 5 to 8 minutes. Transfer to a plate. While the chicken cooks, prepare the tabbouleh.

3: Make the tabbouleh - Peel the cucumber, if desired; cut the cucumber into enough ¼-inch pieces to measure ½ cup [1 cup]. Cut away the core from the tomato; coarsely chop the tomato. Trim the root ends from the scallions; thinly slice the scallions, keeping the white and green parts separate. Set aside the green parts for garnish. Strip the parsley leaves from the stems; coarsely chop the leaves. Zest and juice the lemon. To the bowl with the quinoa, stir in the cucumber, tomato, parsley, white parts of the scallions, lemon zest and juice, and 1 teaspoon [2 tsp] oil. Season with salt, if desired, and pepper.

栄養

• カロリー: 380
• 脂肪総量: 13g
• 飽和脂肪: 2g
• コレステロール: 80mg
• ナトリウム: 115mg
• 食物繊維: 6g
• 糖質総量: 4g
• タンパク質: 32g