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Autumn Tomato and Herb Chicken with Quinoa Pilaf
Autumn Tomato and Herb Chicken with Quinoa Pilaf

Autumn Tomato and Herb Chicken with Quinoa Pilaf
A balanced meal featuring seasonal tomatoes and herbs with protein-rich chicken and quinoa.
Autumn Tomato and Herb Chicken with Quinoa Pilaf
Ingredients:
1
Servings
  • 200
    g
     chicken breast
  • 100
    g
     quinoa
  • 3
    item
     tomato
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     onion
  • 10
    g
     parsley
  • 1
    tbsp
     lemon juice
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 45 minutes
Autumn Tomato and Herb Chicken with Quinoa Pilaf
Instructions:
  1. Preheat oven to 180°C.
  2. Season chicken breast with salt and black pepper.
  3. Heat olive oil in a pan over medium heat.
  4. Add chicken breast and cook until golden brown on both sides.
  5. Remove chicken from pan and place in a baking dish.
  6. In the same pan, add chopped onion and garlic, sauté until translucent.
  7. Add chopped tomatoes and cook for another 5 minutes.
  8. Pour tomato mixture over the chicken in the baking dish.
  9. Bake in the oven for 20 minutes or until chicken is cooked through.
  10. Meanwhile, rinse quinoa under cold water.
  11. Cook quinoa according to package instructions.
  12. Once cooked, fluff quinoa with a fork and mix in chopped parsley and lemon juice.
  13. Serve chicken with tomato sauce over a bed of quinoa pilaf.
Nutrition Per Serving 500 g Per 100g
Energy 485 kcal 97 kcal
Protein 40 g 8.0 g
Fibre 8 g 1.6 g
Salt 2 g 0.4 g
Sugar 6 g 1.2 g
Carbohydrates 45 g 9.0 g
Fat 18 g 3.6 g
  • 200
    g
     chicken breast
  • 100
    g
     quinoa
  • 3
    item
     tomato
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     onion
  • 10
    g
     parsley
  • 1
    tbsp
     lemon juice
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat oven to 180°C.

Season chicken breast with salt and black pepper.

Heat olive oil in a pan over medium heat.

Add chicken breast and cook until golden brown on both sides.

Remove chicken from pan and place in a baking dish.

In the same pan, add chopped onion and garlic, sauté until translucent.

Add chopped tomatoes and cook for another 5 minutes.

Pour tomato mixture over the chicken in the baking dish.

Bake in the oven for 20 minutes or until chicken is cooked through.

Meanwhile, rinse quinoa under cold water.

Cook quinoa according to package instructions.

Once cooked, fluff quinoa with a fork and mix in chopped parsley and lemon juice.

Serve chicken with tomato sauce over a bed of quinoa pilaf.

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