quinoa

0

by: I Can Cook That






1 cup uncooked quinoa, rinsed and drained 4 cups chicken broth, divided 2 boneless skinless chicken breasts, cut into 1 inch pieces 4 tablespoons olive oil, divided 6 teaspoons curry powder, deivided 1 medium yellow onion, chopped 2 garlic cloves, minced 1 cup frozen peas 1 medium head cauliflower, chopped into 1 inch pieces 1/2 tsp ground cumin 1 tsp celery seed 1/2 tsp fennel seed 1/2 tsp tumeric 1/3 cup plain low-fat yogurt 1/3 cup nonfat sour cream 1/2 cup cashews 1/4 cup chopped fresh cilantro 1/2 tsp salt 1/2 tsp pepper




ingredients

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serves: 4

1 cup uncooked quinoa, rinsed and drained

4 cups chicken broth, divided

2 inch boneless skinless chicken breasts, cut into 1 pieces

4 tablespoons olive oil, divided

6 teaspoons curry powder, deivided

1 medium yellow onion, chopped

2 cloves garlic minced

1 cup frozen peas

1 medium head cauliflower, chopped into 1 inch pieces

1/2 tsp ground cumin

1 tsp celery seed

1/2 tsp fennel seed

1/2 tsp tumeric

1/3 cup plain low-fat yogurt

1/3 cup nonfat sour cream

1/2 cup cashews

1/4 cup chopped fresh cilantro

1/2 tsp salt

1/2 tsp pepper

Nutrition Facts
quinoa

Servings Per Recipe: 4

Amount per Serving

Calories: 861

  • Total Fat: 45.2 g
  •     Saturated Fat: 9.7 g
  •     Trans Fat: 0 g
  • Cholesterol: 129.7 mg
  • Sodium: 1318.5 mg
  • Total Carbs: 55.8 g
  •     Dietary Fiber: 10.2 g
  •     Sugars: 8.9 g
  • Protein: 61.5 g
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preparation

1.  Add the quinoa and 2 cups chicken broth to a pot and bring to a boil.

2.  Cover, reduce heat to low, and simmer for about 15 minutes or until almost all the liquid has been absorbed.

3.  Cut the chicken into 1 inch pieces. Add the chicken to a bowl with 1 tablespoon olive oil and 2 teaspoons curry powder. Mix to coat.

4.  Add 1 tablespoon olive oil to a large saute pan over medium heat. Add the chicken pieces and cook for about 7 minutes or until just done, stirring to cook evenly. Set aside.

5.  Using the same saute pan, add 2 tablespoons of olive oil over medium heat. Add the yellow onion and garlic. Cook, stirring, for 1 minute.

6.  Add the peas, cauliflower, cumin, celery seed, fennel seed, tumeric, and the remaining 4 teaspoons curry powder.

7.  Add the remaining 2 cups chicken broth and cook for 5 minutes, stirring occasionally. (The original recipe didn’t specify when to add the chicken pieces back in. I decided to add them along with the chicken broth to allow them to simmer in the mixture.)

8.  Remove from heat and stir in the low-fat yogurt and nonfat sour cream.

9.  Stir in the quinoa, cashews, cilantro, salt, and pepper.

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