Quinoa pilaf with grilled chicken, feta and lemon
Nutrition Info.(per serve)
1 tablespoon olive oil
1 medium onion, finely chopped
2 medium courgetteszucchini, summer squashX, trimmed, grated
2 cloves garlic, crushed
2 teaspoons lemon zest, plus extra, to garnish
1 cup quinoa, rinsed, drained
330ml water (see tip)
200g sugar snap peas, trimmed (or snow peas or beans)
2 x 200g chicken breast fillets
100g baby spinach
cracked black pepper
80g feta, crumbled
Total fat 15g
Saturated fat 6g
Dietary fibre 6g
1 Heat half the oil in a large saucepan over high heat. Gently cook onion for 5 minutes, or until softened. Add courgette, garlic and lemon zest. Cook, stirring, for 1 minute, or until fragrant.
2 Add quinoa and water to pan and bring to the boil. Reduce heat to low, cover and simmer for 12 minutes, or until water has almost evaporated. Add sugar snaps and stir to combine. Cover and cook for a further 2 minutes, or until water has evaporated. Remove pan from heat, cover and set pilaf aside to steam for 2 minutes.
3 Meanwhile, cut chicken breasts through the middle horizontally to give 4 thin fillets and brush with remaining oil. Heat a large non-stick frying pan or chargrill pan over medium-high heat. Cook chicken for 2–3 minutes each side, or until cooked through. Thinly slice.
4 Stir spinach through pilaf until just wilted and season with pepper. Divide pilaf among 4 serving plates. Top with chicken, feta and lemon zest and serve.
You can replace water with reduced-salt chicken stock for extra flavour.
This recipe is part of our five-night cooking plan that uses just 10 ingredients to make five easy recipes.