Sauteed Lemon Chicken with Quinoa

Sauteed Lemon Chicken with Quinoa

Chicken breasts are lightly pounded and then sauteed with flavorful lemon, capers, and chicken broth.  Serve with nutrient dense fresh steamed or grilled broccoli and superfood quinoa.
Quinoa is high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Nutrition:
Serving size: 1 chicken breast with 1/2 cup each broccoli and quinoa
Calories: 336
Fat: 13.6g
Saturated fat: 2.9g
Carbohydrates: 19.3g
Protein: 33.1g
Fiber: 2.7g
Sodium: 228mg

*Nutrition analysis based on caloriecount.com recipe analyzer

Books by Susan Irby:
The Bikini Chef Diet
The Clean Separation
The Complete Idiot’s Guide Quinoa Cookbook
Substitute Yourself Skinny
Boost Your Metabolism
$7 Healthy Meals
$7 Quick and Easy Meals
$7 Pressure Cooker Meals
Cooking With Susan : Southern Family Favorites

Sauteed Lemon Chicken with Quinoa

Recipe type: Yield: 4 Prep time: Cook time: Total time:


Chicken breasts are lightly sauteed with lemon and capers and served with nutrient dense fresh broccoli and super food quinoa.

Ingredients:

  • 4 boneless, skinless chicken breasts (about 1 1/4 pounds)
  • 2 tablespoons olive oil
  • 1 lemon, zested and juiced
  • 3/4 cup low sodium chicken broth
  • 2 tablespoons capers, drained and rinsed
  • 2 cups cooked broccoli
  • 2 cups cooked quinoa
  • Sea salt to taste
  • Black pepper to taste
  • 1 tablespoons chopped fresh Italian flat-leaf parsley leaves

Directions:

  1. Place chicken breasts between 2 pieces of parchment paper.
  2. Using a meat pounder, pound chicken to about 1/2 inch thickness.
  3. Heat olive oil in a large skillet.
  4. Saute chicken for about 8 minutes and turn.
  5. Add lemon zest and juice, capers and chicken broth.
  6. Simmer for 3 to 4 minutes or until chicken is cooked through.
  7. Sprinkle with a pinch of sea salt and pepper and serve with steamed or grilled broccoli and quinoa.
  8. Top with parsley, if desired.

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