Chicken with Quinoa and Garbanzo Beans

Chicken with Quinoa and Garbanzo Beans

This Moroccan medley substitutes quinoa - a nutrient-rich "supergrain" for couscous

Active Time: 20 minutes | Total Time: 45 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat oil in medium nonstick skillet over medium-high heat.
Add chicken and brown on both sides, turning pieces once, and transfer chicken to a plate.
In the same pan saute onions until golden, about 5 minutes. Add tomatoes and garlic. Cook to soften tomatoes, stirring occasionally, for about 5 minutes.
Return chicken to pan and add chicken broth and lemon juice. Cover pan tightly and simmer for 20 minutes.
Add quinoa and garbanzo beans. Cover and cook until quinoa is firm and fluffy about 20 minutes.
Remove pan from heat; let sit, covered, for 10 minutes, until quinoa is fluffy and soft.
Serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Selenium, Zinc, Vitamin B6, Folate, Copper, Niacin, Phosphorous, Manganese
*Good Source of: Vitamin C, Thiamin, Riboflavin
*Preferences: Low Sodium, Low Sugars, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Molds, No Nuts, No Peanuts, No Pork, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 9.78

Calories: 415

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	8.2 g	*
Saturated Fat	1.2 g	*
Monosaturated Fat	3.7 g	*
Polyunsaturated Fat	1.8 g	*
Trans Fat	0.03 g	*
Essential Fatty Acids (Omega-3)
ALA	123 mg	*
EPA, DHA	0 mg, 44 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	69.1mg	*
Total Carbohydrate	44.7 g	*
Sugars	1.8 g	*
Fiber	6.7 g	*
Protein	38.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	160.3 IU	3%
Vitamin C	7.3 mg	12%
Vitamin D	0 IU	0%
Vitamin E	1.3 IU	4%
Vitamin B6	0.9 mg	45%
Vitamin B12	0 mcg	0%
Vitamin K	1.5 mg	2%
Folate	101.8 mcg	25%
Niacin	14.5 mg	72%
Riboflavin	0.3 mg	18%
Thiamin	0.29 mg	19%
MINERALS
Calcium	83.8 mg	8%
Copper	0.41 mg	20%
Iron	3.9 mg	22%
Magnesium	146.6 mg	37%
Manganese	0.93 mg	46%
Phosphorous	500.3 mg	50%
Potassium	767.8 mg	22%
Selenium	24.8 mcg	35%
Sodium	111.9 mg	5%
Zinc	3.1 mg	21%
PHYTONUTRIENTS
Alpha-carotene	15.5 mcg
Beta-carotene	72.8 mcg
Beta-cryptoxanthin	1.4 mcg
Lutein + zeaxanthin	89.4 mcg
Lycopene	395.6 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

Rating & Reviews

Write your own

This was a quick and delicious meal that even my picky daughter liked! Sorry I forgot to take a picture. It uses only 1 skillet and makes alot of food. I had some leftover quinoa after serving heaping ammounts to each of us (4 total) so next time I will add some more chicken. I think I could feed 6 with this recipe. I used chicken thighs instead of breasts. Since I can't eat rice right now I found the quinoa a fluffy and satisfying sustitute. Full of flavor and filling!

by Nanci Spurgin on July 07, 2011