Hands-on time: 15 mins
Total Time: 25 mins
1 C Red Quinoa (recipe calls for Bulgur, I used quinoa)
1 C small broccoli florets
1 1/2 tsp orange zest
1/2 tsp sea salt
4 4-oz boneless skinless chicken breasts (mine were precooked)
1/2 tsp course ground black pepper
1/2 tsp onion powder
1 T safflower oil (I used extra virgin olive oil)
1 C diced shallots
2 T white balsamic vinegar or white wine vinegar
2 T low-sodium soy sauce (or 1 T tahini)
1 1/2 tsp raw honey
1/8 tsp red pepper flakes
3/4 C fresh raspberries
ONE: Cook quinoa according to package directions (usually 1 C quinoa to 2 C water, boil for 15-20 mins on med-high) when there is a small amount of water in the bottom of the pot add broccoli. Remove from heat and stir in zest and salt; set aside.
TWO: Meanwhile, if you don’t have precooked chicken, season chicken on al sides with black pepper and onion powder. In a large nonstick skillet, heat oil on medium-high. Add chicken and cook for 5 mins. Turn chicken and add shallots. Cook, stirring shallots occasionally, for 5 mins, until chicken is cooked through. Transfer chicken to a large plate and cover to keep warm; keep shallots on med-high heat.
THREE: To shallots, add vinegar, soy sauce, honey and pepper flakes. Stir to combine and cook until slightly thickened, about 30 secs. Stir in raspberries and cook for 30 more secs, until berries soften slightly. Divide chicken and quinoa among serving plates and spoon berry mixture over chicken.
Nutrients per serving (1 chicken breast) with berry sauce and 2/3 C bulgur (I use 1/2 C quinoa so nutritional info for dish with quinoa differs):
Cal: 297, Total Fat: 5 g, Sat Fat: 1 g, Monounsaturated Fat: 3 g, Polunsaturated Fat: 1 g, Carbs: 33 g, Fiber: 6 g, Sugars: 10 g, Protein: 31 g, Sodium: 342 mg, Cholesterol: 66 mg.