recipe | quinoa, chicken, lentil “stew”

On my quest to try new things, I’ve started adding in beans and other protein-rich, veggie/carb sources into my meals.  It’s “better” for fertility and over-all heart health to eat less animal protein/fats.  It’s also better for your waist to eat more protein. Dilemma! So,  I added lentils and as I learned about them, I shared what I learned with you here. I’ve also added in QUINOA in place of rice in some of our recipes. I really should post more about it, but it’s higher in protein. TRY IT! This recipe is a great place to start….

Ingredients

• 1 Tbsp. olive oil
• 1 small red onion, finely diced
• 1 red bell pepper, chopped
• 1 small zucchini, chopped
• 2 stalks celery, thinly sliced
• 3 garlic cloves, minced
• 3/4 cup dry quinoa
• 1 Tbsp dried oregano
• 1 tsp dried thyme
• 2 boneless chicken breasts, chopped
• 1/2 cup red lentils
• 2-1/2 cups low-sodium chicken/vegetable broth
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp paprika
• 1/4 tsp freshly ground black pepper
• Pine nuts and hot sauce (optional)

Directions

1. In a large pot, heat oil over medium heat.
2. Add onion, bell pepper, zucchini, celery and garlic and saute for two minutes.
3. Add quinoa, oregano and thyme and continue heating for four minutes.
4. Add chicken and saute for another 4-5 minutes or until chicken is fully cooked, stirring regularly.
5. Stir in lentils and cover with broth.
6. Bring to a gentle boil, then reduce heat and simmer for 30-40 minutes or until lentils and quinoa are tender, stirring occasionally.
7. Add more broth during cooking if needed.
8. Garnish with pine nuts and hot sauce if desired.

Nutrition Facts. 420 calories | 42 g protein | 45 g carbs | 8 g fat | 11 g fiber | 4 g sugar | 163 mg sodium

source. muscle and fitness HERS magazine | may/june 2008

Tagged as: chicken, Dilemma So, Nutrition Facts, oil