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Grilled Chicken and Avocado Quinoa Pilaf

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Grilled Chicken and Avocado Quinoa Pilaf
En Español

Fivestar Rating
(214 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 45 minutes

This pilaf recipe pairs avocados and bell peppers with red quinoa and grilled chicken, for a satisfying, colorful meal.

Ingredients

  • 2 tablespoons fresh or bottled lemon juice
  • 1/4 cup fresh basil
  • 3/4 teaspoon ground black pepper (divided)
  • 1 avocado (cut into chunks)
  • 1 tablespoon olive oil (divided)
  • 1/4 teaspoon 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 teaspoons sodium-free chicken bouillon
  • 1 1/2 cups red quinoa (uncooked/dry)

Directions

  1. Heat grill.
  2. Peel and cut avocado into chunks; place in a medium bowl.
  3.  Mix lemon juice, basil, an 1/2 tsp black pepper. Drizzle over avocado chunks, toss, and set aside.
  4. Cut chicken breasts in half crosswise.
  5. Mix 1/2 tbsp olive oil, salt, and remaining black pepper. Brush mixture on chicken and red bell pepper.
  6. Grill chicken and pepper until done. Set chicken breasts aside. Cut pepper into thin strips.
  7. While chicken and peppers are grilling, heat remaining olive oil in a large pan, add garlic and onion, and cook until tender, about 5 minutes.
  8. 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).
  9. Place quinoa pilaf in a large bowl and add chicken, red peppers, and avocado. Toss gently.

Notes

Serving Suggestions: Serve with non-fat milk and orange slices.

 

Source: Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 portion of Grilled Chicken and Avocado Quinoa Pilaf
Nutrients Amount
Total Calories 460
Total Fat 16 g
Saturated Fat 2 g
Cholesterol 45 mg
Sodium 240 mg
Carbohydrates 54 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 28 g
Vitamin D 0 mcg
Calcium 60 mg
Iron 5 mg
Potassium 1047 mg
N/A - data is not available
Nutrients Amount
Total Calories 460
Total Fat 16 g
Saturated Fat 2 g
Monounsaturated Fat 12 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 45 mg
Cholesterol 45 mg
Carbohydrates 54 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 28 g
Minerals
Calcium 60 mg
Potassium 1047 mg
Sodium 240 mg
Copper 603 mcg
Iron 5 mg
Magnesium 180 mg
Phosphorus 540 mg
Selenium 29 mg
Zinc 4 mg
Vitamins
Vitamin A 82 mcg RAE
Vitamin B6 1.1 mg
Vitamin B12 0.3 mcg
Vitamin C 60 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 32 mcg
Folate 170 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.5 mg
Niacin 14 mg
Choline 131 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
2 ounces
Protein Foods
3 ounces