Cilantro Lime Quinoa with Chicken

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 cup dry quinoa

2 cups + ¼ cup chicken or vegetable broth

2 teaspoon avocado oil (or other cooking oil)

1 pounds boneless, skinless chicken breasts or thighs, cubed

2 teaspoons taco seasoning

½ cup chopped bell pepper (about ½ pepper)

1 cup loosely packed cilantro (about a ½ bunch)

⅓ cup green onion tops, green parts

¼ cup fresh lime juice (about 2-3 limes)

2 tablespoons olive oil

手順

Rinse quinoa (if needed) and cook according to package instructions (or per your preferred method), using low FODMAP broth instead of water. I like to use an Instant Pot pressure cooker to cook the quinoa: 1-minute pressure cook on high, followed by 10 minutes of naturally releasing the pressure. When using an Instant Pot, the amount of broth needs to be reduced to 1.5 cups of liquid per 1 cup of quinoa.

Meanwhile, heat avocado oil in a skillet over medium-high heat. Toss chicken cubes in taco seasoning. Add chicken to skillet. Cook until the chicken is almost done.

Add the diced bell pepper and continue to cook until the chicken is done (edges are lightly browned and the inside is no longer pink), and the pepper pieces are fork-tender.

Place the remaining ¼ cup low FODMAP broth, cilantro, green onion tops, lime juice, and garlic-infused oil into a blender. Blend until smooth.

Add the cooked quinoa and sauce into the skillet with the chicken. Stir to mix.

Serve warm.

栄養

• カロリー: 387
• 脂肪総量: 15.1 g
• 飽和脂肪: 2.2 g
• トランス脂肪: 0 g
• コレステロール: 84.4 mg
• ナトリウム: 312.4 mg
• 炭水化物総量: 30.5 g
• 食物繊維: 3.7 g
• 糖質総量: 1.1 g
• タンパク質: 31.9 g