Loading...This pilaf recipe pairs avocados and bell peppers with red quinoa and grilled chicken, for a satisfying, colorful meal. Each recipe serving provides an excellent source of protein, fiber, vitamin A, vitamin C, niacin, vitamin B 6, potassium, and iron, and a good source of vitamin E, folate, pantothenic acid, and phosphorus.
Grilled Chicken and Avocado Quinoa Pilaf
Total Time:
45min
Cook Time:
35min
Prep Time:
10min
Nutritional Highlights (per serving)
460
Calories
16
g
Total Fat
7
g
Dietary Fiber
28
g
Protein
54
g
Total Carbs
Ingredients
Serves: 4| 2 | Tbsp. | fresh or bottled lemon juice |
| 1/4 | cup | fresh basil |
| 3/4 | tsp. | ground black pepper, divided |
| 1 | ripe, Fresh California Avocado, peeled, seeded and cut into chunks* | |
| 1 | Tbsp. | olive oil, divided |
| 1/4 | tsp. | salt |
| 2 | small boneless, skinless chicken breasts (about 1 lb) | |
| 1 | large red bell pepper | |
| 1/2 | medium onion, chopped | |
| 1 | clove garlic, minced | |
| 3 | cups | water |
| 3 | tsp. | sodium-free chicken bouillon |
| 1 1/2 | red quinoa, uncooked/dry |
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
Instructions
- Heat grill.
- Peel and cut avocado into chunks; place in a medium bowl.
- Mix lemon juice, basil, and ½ tsp black pepper. Drizzle over avocado chunks, toss, and set aside.
- Cut chicken breasts in half crosswise. Mix ½ tbsp olive oil, salt, and remaining black pepper.
- Brush mixture on chicken and red bell pepper.
- Grill chicken and pepper until done. Set chicken breasts aside.
- Cut pepper into thin strips.
- While chicken and peppers are grilling, heat remaining olive oil in a large sauce pan, add garlic and onion, and cook until tender, about 5 minutes.
- Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15-20 minutes).
- Place quinoa pilaf in a large bowl, add chicken, red peppers, and avocado. Toss gently.
Serving Suggestion: Serve with an 8 oz glass of non-fat milk and ½ orange, sliced.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
NUTRITION INFORMATION
PER SERVING
Calories 460
Total Fat 16 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 7.5 g
Polyunsaturated Fat 1.6 mg
Dietary Fiber 7 g
Protein 28 g
Total Carbs 54 g
Cholesterol 45 mg
Sodium 240 mg
Potassium 750 mg
Total Sugar 3 g
Vitamin A 1503 mcg; Vitamin C 60 mg; Calcium 60 mg; Iron 5 mg; Vitamin D 3 mcg; Folate 65 mcg
% Daily Value*: Vitamin A 30%; Vitamin C 100%; Calcium 6%; Iron 30 %; Vitamin D 0%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Comments