Chicken with garlic, zucchini and corn.

Food and nutrition


Portions:2

Preparation:10

Cooking:25
Published on 22 July 2019
by Isabelle Huot

Ingredients

15 mL (1 tbsp.) olive oil

80 mL (⅓ cup) red quinoa

160 mL (⅔ cup) water (to cook quinoa)

2 zucchini

3 cloves garlic

2 corn on the cob

2 fresh dill sprigs

2 fresh parsley sprigs

220 g boneless chicken breast

Salt and pepper to taste

Nutritional Values

Calories:435
Total lipids:10
Total carbohydrates:46
Proteins:43

Directions

  • In a saucepan, heat half of the oil on medium heat. Add the quinoa and cook for 1 minute. Add the water and a little salt. Bring to a boil, reduce to low heat and simmer covered for 20–25 minutes. Remove from the heat and let stand covered for 5 minutes.
  • Meanwhile, slice the zucchini in half moons and mince the garlic. Using a knife, remove the corn kernels from the ear. Chop the dill and parsley.
  • Heat the remaining oil in a large skillet. Season the chicken cubes with salt and pepper, and brown in the skillet with the garlic for 2–3 minutes.
  • Stir in the zucchini and corn and continue to cook for 5–6 minutes, or until the chicken is cooked and the vegetables are tender.
  • Serve the chicken and vegetables on a bed of quinoa and sprinkle with parsley and dill.

Variation: Replace chicken with same amount of firm tofu.

 

Isabelle Huot
Doctor in nutrition, spokesperson for the Kilo Cardio weight loss program
Kilo Cardio
Énergie Cardio's Kilo Cardio weight loss program handbook, by Isabelle Huot, Josée Lavigueur et Guy Bourgeois.