Tomato and Quinoa Pan with Chicken and Feta Cheese

with Chicken and Feta Cheese

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Instructions

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1 Cook quinoa

Place the quinoa to a bowl and cover with warm water. Then pour into a colander (with very small holes) and drain. Measure the water to a medium saucepan and bring to a boil. Add quinoa. Simmer, covered, for 15 minutes until all the liquid is absorbed.

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2 Fry the onion

Meanwhile peel and mince onion and garlic. Heat oil in a pan over medium high heat. Fry onion for 5 minutes. Add garlic, fry for 2 minutes. Add chopped tomatoes, chilli flakes, a pinch of black pepper and salt. Bring to a boil and let simmer lightly, uncovered, for 5 minutes.

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3 Fry chicken

Cut the chicken to cubes or slices. Heat oil a pan and fry chicken for 4‒5 minutes until cooked through. Season with salt and pepper.

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4 Mix

Add cooked quinoa to the tomato mixture. Add also the chicken. Reduce the heat to low and let stew while you cook the green beans. Add a bit of water, if needed.

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5 Cook beans

Discard green bean stems. Bring a pot of lightly salted water to a boil and cook green beans for 5 minutes. Drain and serve with the quinoa pan. Top with crumbled feta cheese and chopped fresh parsley.

Tips for fussy eaters

Serve the chicken and quinoa separately. Spare the feta cheese.

Pro tip

Prep in advance! Stew the tomato sauce, covered, for longer, if time permits. Add a bit of water, if needed.

Healthy and delicious comfort food.

Cooking Time: 30 min

Cals 625 · Prot 42.3 · Carbs 49.1 · Fat 26.6

Ingredients

Number of people

Chicken breast 400 Grams
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.25 Tsp
White quinoa 150 Grams
Water 350 ML
Red onion 1 Pieces
Garlic cloves 1 Pieces
Olive oil 1 Tbsp
Chopped tomatoes 400 Grams
Chilli flakes 1 Grams
Black pepper 0.25 Tsp
Salt 0.5 Tsp

To serve

Green beans 200 Grams
Feta cheese 50 Grams
Fresh parsley 20 Grams

Healthy and delicious comfort food.

Cooking Time: 30 min

Cals 625 · Prot 42.3 · Carbs 49.1 · Fat 26.6

Instructions

photo

1 Cook quinoa

Place the quinoa to a bowl and cover with warm water. Then pour into a colander (with very small holes) and drain. Measure the water to a medium saucepan and bring to a boil. Add quinoa. Simmer, covered, for 15 minutes until all the liquid is absorbed.

photo

2 Fry the onion

Meanwhile peel and mince onion and garlic. Heat oil in a pan over medium high heat. Fry onion for 5 minutes. Add garlic, fry for 2 minutes. Add chopped tomatoes, chilli flakes, a pinch of black pepper and salt. Bring to a boil and let simmer lightly, uncovered, for 5 minutes.

photo

3 Fry chicken

Cut the chicken to cubes or slices. Heat oil a pan and fry chicken for 4‒5 minutes until cooked through. Season with salt and pepper.

photo

4 Mix

Add cooked quinoa to the tomato mixture. Add also the chicken. Reduce the heat to low and let stew while you cook the green beans. Add a bit of water, if needed.

photo

5 Cook beans

Discard green bean stems. Bring a pot of lightly salted water to a boil and cook green beans for 5 minutes. Drain and serve with the quinoa pan. Top with crumbled feta cheese and chopped fresh parsley.

Tips for fussy eaters

Serve the chicken and quinoa separately. Spare the feta cheese.

Pro tip

Prep in advance! Stew the tomato sauce, covered, for longer, if time permits. Add a bit of water, if needed.

Ingredients

Number of people

Chicken breast 400 Grams
Olive oil 1 Tbsp
Salt 0.5 Tsp
Black pepper 0.25 Tsp
White quinoa 150 Grams
Water 350 ML
Red onion 1 Pieces
Garlic cloves 1 Pieces
Olive oil 1 Tbsp
Chopped tomatoes 400 Grams
Chilli flakes 1 Grams
Black pepper 0.25 Tsp
Salt 0.5 Tsp

To serve

Green beans 200 Grams
Feta cheese 50 Grams
Fresh parsley 20 Grams
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