High proteinVeg-heavy

Chicken & Quinoa Bowl

Rinse the quinoa or it tastes soapy.

25 min Serves 1 Stove, Frying pan, Saucepan

Per serving

773

kcal

71.6 g

protein

66.4 g

carbs

24.2 g

fat

9.3 g protein per 100 kcal · 11.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast180 g
  • Quinoa, dry weight80 g
  • Broccoli120 g
  • Bell pepper (red)100 g
  • Olive oil12 g
  • Lemon(optional)12 g

Method

  1. 1Rinse and simmer the quinoa 15 minutes until the grains uncurl.
  2. 2Pan-fry the chicken and steam the broccoli.
  3. 3Build in a bowl, dress with oil and lemon.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Cutting broccoli into floretsShow

The 'trees' are florets. The stalk is sweet and perfectly good to eat.

  1. Turn the head upside down and cut the florets off where they meet the thick stalk.
  2. Split big florets through their stem so they are all roughly the size of a large grape.
  3. Peel the tough outside off the stalk and slice the inside into coins — it cooks in the same time.

Ready when: Cooked: bright green and a knife goes in with a little resistance. Grey-green and floppy is overdone.

Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Rinsing rice, lentils and tinned beansShow

Rinsing washes off loose starch (so rice is less sticky), dust and grit (lentils), and the salty, starchy liquid in a tin of beans.

  1. Tip it into a sieve and hold it under the cold tap.
  2. Swish it around with your hand for about 30 seconds, until the water running out is mostly clear.
  3. Shake off the excess water before it goes in the pan.
Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.