Рецепт One-Pot Curry Chicken, Quinoa & Cauliflower {#VegItUp}
Flavor is the name of the game in this healthy one-pot curry chicken, quinoa and cauliflower recipe that’s packed with veggies and goodness! Thank you to Bob’s Red Mill for helping me share this recipe with you.
I don’t remember exactly when I first fell in quinoa love, but I do recall falling in even deeper when I first realized that it could be cooked in only 20 minutes. It was full-on head-over-heels infatuation when I learned How to Freeze Quinoa. That meant I could keep packages of precooked quinoa in my freezer and stick it in the microwave for a one-minute speedy, healthy side dish.
Not only is quinoa dead simple to prepare, but it’s also filled with nutrients (plus, it’s gluten free). If you’ve been following along the past few weeks, you know that I challenged you to #VegItUp with me. Each day, we’re adding in one extra serving of veggies. It’s one simple change that can make a world of difference to your diet. Eat a side salad with lunch, munch on some raw veggies, stir a handful or two of spinach into your soup. There are so many ways to #VegItUp!
Over the next few weeks, I’ll be showing you how to #VegItUp with whole grain dishes, such as this one-pot curry chicken, quinoa and cauliflower dinner recipe. Cauliflower, spinach, onion and garlic are all packed into this one meal and they each boast their own set of nutrients, from fiber and Vitamin C to folate and potassium.
The beauty of whole grains such as farro, brown rice and barley is that they act either as a neutral pallet for side dishes and salads, or they can be stirred into soups and stews. Either way, they add heartiness, nuttiness and a big dose of fiber.
If you’ve walked down the rice, baking or cereal aisles of your local grocery store lately, chances are that you’ve already discovered Bob’s Red Mill. They make almost every type of whole grain that you can think of, and I regularly pick up a bag of their organic quinoa when I’m shopping for my family.
While you’re there, take a walk over to the international aisle and grab a jar of mild curry paste, which you can use in this one-pot curry chicken recipe, as well as my favorite Slow Cooker Vegetable Curry or Curry Simmered Brussels Sprouts. More opportunities to #VegItUp!
I’m so excited to see how many of you are working to #VegItUp with me! Thank you for the emails and photos you’ve been sending! The goal? To add one extra serving of veggies to your diet each day. Let’s see those Instagram photos and tweets, tagging with #VegItUp!
Other healthy quinoa recipes:
Cookin’ Canuck’s Quinoa Avocado Breakfast Bowl
Cookin’ Canuck’s Hearty Chicken Stew with Butternut Squash & Quinoa
Food Smart Mom’s Sausage & Sweet Potato Quinoa
A Saucy Kitchen’s Instant Pot Chicken Enchilada Soup
The Healthful Ideas’ Baked Falafel Buddha Bowl If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it. One-Pot Curry Chicken, Quinoa & Cauliflower {#VegItUp} Print Prep time Cook time Total time One-Pot Curry Chicken, Quinoa and Cauliflower…Flavor is the name of the game in this healthy one-pot meal that’s packed with veggies and goodness! 308 calories and 8 Weight Watchers SmartPoints Author: Dara Michalski | Cookin' Canuck Serves: Serves 6 Ingredients 6 boneless, skinless chicken thighs, trimmed 4 tbsp mild curry paste, divided ¼ tsp salt ¼ tsp ground pepper 2 tsp olive oil, divided 8 oz. small cauliflower florets (about 2 ½ cups) ½ yellow onion, chopped 2 tbsp minced ginger 2 garlic cloves, minced 1 cup Bob’s Red Mill quinoa, rinsed 1 ½ cup low sodium chicken broth (or ¼ cup more) ½ cup lite coconut milk 2 cups spinach leaves 3 tbsp minced flat-leaf parsley Instructions In a medium bowl, toss the chicken with 1 tablespoon curry paste, and season with salt and pepper. Heat 1 teaspoon olive in a large nonstick skillet set over medium-high heat. Add the chicken and cook until starting to brown, 2 minutes per side. Transfer the chicken to a plate. Add the remaining 1 teaspoon olive oil to the skillet. Add the cauliflower, onion and ginger, and cook until the onion is softened, 4 to 5 minutes. Stir in the remaining 3 tablespoons curry paste and garlic. Cook for 1 minute. To the skillet, add the quinoa, chicken broth and coconut milk. Bring to a boil, then cover and reduce heat slightly. Let the mixture simmer for 15 minutes. Nestle the chicken thighs into the quinoa mixture, adding any accumulated juices. Cover and cook until the chicken is cooked through and the liquid is absorbed, about 15 minutes. Transfer the chicken to a clean plate, remove the skillet from the heat and stir the spinach and parsley into the quinoa mixture, adding the additional ¼ cup of chicken broth if the mixture is dry. Serve the chicken with the quinoa and vegetables. Notes Weight Watchers Points: 8 (SmartPoints), 8 (Points+), 6 (Old Points) Nutrition Information Serving size: 1 chicken thigh + ¾ c quinoa mixture | Calories: 307.7 cal | Fat: 12.7g | Saturated fat: 2.3g | Carbohydrates: 28.4g | Sugar: 2.7g | Sodium: 650.3mg | Fiber: 4.9g | Protein: 20.0g | Cholesterol: 58.9mg 3.4.3177
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