AuthorMike EgrieCategory, DifficultyIntermediate
Sautéed Kale & Tomato Topped Quinoa-Crusted Chicken
Yields4 Servings
Prep Time35 minsCook Time25 minsTotal Time1 hr
 1 tbsp olive oil
 1 tsp olive oil
  cup dry quinoa, rinsed and drained
 1 ⅓ 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
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.

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

Ingredients

 1 tbsp olive oil
 1 tsp olive oil
  cup dry quinoa, rinsed and drained
 1 ⅓ 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.

Sautéed Kale & Tomato Topped Quinoa-Crusted Chicken
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