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Sautéed Kale & Tomato Topped Quinoa-Crusted Chicken

Sautéed Kale & Tomato Topped Quinoa-Crusted Chicken

Prep: 35 minutes
Cook: 25 minutes
Serves: 4


  • 1 tablespoon plus 1 teaspoon olive oil
  • 2⁄3 cup dry quinoa, rinsed and drained
  • 1⅓ cups no salt added vegetable stock
  • 4 boneless, skinless chicken breasts (about 6 ounces each)
  • 2 large eggs
  • 1 garlic clove, minced
  • ½ cup thinly sliced red onion
  • ½ cup drained no salt added canned diced tomatoes
  • 6 cups baby kale or spinach

Directions:

  1. In medium saucepot, heat 1 teaspoon oil over medium heat. Add quinoa; cook and stir 2 minutes. Increase heat to high; add stock and heat to a boil. Reduce heat to low; cover and cook 15 minutes or until all stock is absorbed. Remove from heat; let stand 5 minutes. Fluff with fork; transfer to wide, shallow dish and cool. Makes about 2 cups.
  2. Preheat oven to 400°F; spray rimmed baking pan with cooking spray. Pat chicken dry with paper towel; sprinkle with ¼ teaspoon each salt and pepper. In medium bowl, whisk eggs until frothy. Dip chicken in eggs, then in quinoa to coat; place on prepared pan, pressing more quinoa on chicken to coat, if necessary. Bake chicken 25 minutes or until golden brown and internal temperature reaches 165°F.
  3. In large skillet, heat remaining 1 tablespoon oil over medium heat. Add onion; cook and stir 2 minutes or until tender. Add garlic; cook and stir 30 seconds. Stir in tomatoes; cook 2 minutes. Add kale, and ¼ teaspoon each salt and pepper; cook and stir 2 minutes. Makes about 2 cups.
  4. Serve chicken topped with tomato mixture.

Per serving (1 chicken breast; ½ cup topping): 390 Calories, 11g Fat (2g Saturated), 187mg Cholesterol, 451mg Sodium, 28g Carbohydrates, 5g Fiber, 4g Sugars, 0g Added Sugar, 44g Protein

Dietitian Tip: For additional fi ber and fullness, serve this dish over bean-based pasta.

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