Monday, February 6, 2012

Fast and Flavorful Meal

We’re turning the corner on winter and it’s time to change up the hearty comfort food repertoire with a colorful flavor packed dish.  This recipe comes together in about 30 minutes.  Most of the work is in the preparation of the ingredients, so if you want to save even more time and spend a bit more money, buy the vegetables and chicken already sliced.  Smart Meals are fast meals!

Chicken Spinach Stir-Fry with Quinoa

Makes 4 servings

2 cups fat free chicken broth
1 cup quinoa
2 tablespoons olive oil
1 medium red bell pepper, sliced
1 medium onion, sliced
½ pound mushrooms, cleaned and sliced
2 cloves garlic, minced
1 teaspoon dried oregano leaves, crushed
1 pound boneless chicken breasts, thinly sliced
1 bag (6 ounces) baby spinach

1.      Heat the broth and quinoa in a medium saucepan over high heat to a boil.  Reduce heat to low and cover.  Cook for 15 minutes or until the broth is absorbed.  Remove from the heat and let stand for 5 minutes.

2.      Meanwhile, heat the oil in large skillet over medium high heat.  Add the red pepper, onion, mushrooms, garlic and oregano.  Cook and stir for 3 minutes or until the vegetables tender-crisp.

3.      If the skillet is large enough, push the vegetables to one side of the pan and add the chicken.  If the pan isn’t large enough, remove the vegetables from the skillet before adding the chicken.  Cook and stir the chicken until done.  

4.      Mix the vegetables with the chicken, and then add the spinach.  Stir until the spinach wilts.  

5.      Fluff the quinoa with a fork and serve with the chicken stir-fry.

Nutrition Information per serving: 487 calories, 19 g. total fat, 4 g. saturated fat, 101 mg. cholesterol, 520 mg. sodium, 35 g. carbohydrate, 6 g. dietary fiber, 4 g. sugar, 45 g. protein

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