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Chicken Quinoa Pilaf


Serves 4-6

Beautiful light pilaf made with quinoa instead of rice, making it a superfood powerhouse. It’s healthy, light and delish.

Per serving for 4: 1755.6kj (418cals); 11.4g total fat (2.5g saturated fat)
Per serving for 6: 1170.5kj (278.7cals); 7.6g total fat (1.7g saturated fat)


You’ll need

1½ cups quinoa
2 tsp vegetable oil
1 large onion, sliced finely
2 garlic cloves, minced
2 tsp mustard seeds
2 tsp garam marsala
3 cups chicken stock (salt reduced if you have it)
300g skinless chicken breast, sliced finely
1 cup frozen peas, thawed
70g spinach leaves, finely sliced
¼ cup lite coconut milk
Coriander for garnish

Let’s go

Place quinoa in a strainer and rinse well. Set aside.

Heat oil in a large non-stick frying pan and add onion, garlic and mustard seeds with a pinch of salt. Cook on low for 8 minutes until onion is soft and translucent. Add garam marsala, quinoa and stock. Stir to combine, turn up the heat a little and bring to a simmer. Add chicken breast and stir through. Reduce the heat to low, cover and gently simmer pilaf for 15 minutes or so before adding peas and spinach leaves. Continue to cook until liquid has been absorbed and quinoa is soft and fluffy. Add coconut milk and heat through. Serve with a sprinkling of coriander.

Why it’s good for you
I can’t say enough good things about quinoa. It’s a superfood powerhouse of epic proportions. Often thought of as a grain (we usually use it instead of rice or couscous), it’s actually a seed which is great news for gluten intolerant bodies.  Quinoa is high in protein and iron (essential for energy amongst other things) and low GI so you won’t go hungry. But that’s not all, it’s big on fibre, vitamins B6 and B12 and minerals such as manganese, tryptophan and magnesium. It’s also a phytonutrient-rich antioxidant and anti-inflammatory.  I could go on but I won’t, just try this lovely light dish, it’s tasty and filling and so healthy.

I’ve put the servings down as 4-6 as it’s a big serving for 4! We have bigger and smaller eaters in our house so this will feed 4 for dinner with 1 lunch left over.
Per serving for 4: 1755.6kj (418cals); 11.4g total fat (2.5g saturated fat); 7.2g fibre
Per serving for 6: 1170.5kj (278.7cals); 7.6g total fat (1.7g saturated fat); 4.8g fibre


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