Description
A flavorful and nutritious dish, Quinoa and Vegetable Stuffed Chicken combines lean protein with fiber-rich quinoa and fresh vegetables. This high-protein, low-carb, and gluten-free dish is ideal for meal prep or impressing guests. It’s a versatile and healthy choice that balances taste and nutritional benefits, making it a staple in health-conscious meal planning.
Ingredients
Scale
- 2 boneless, skinless chicken breasts or thighs
- 1 cup quinoa (rinsed)
- 1 tbsp olive oil
- 1 cup spinach (chopped)
- ½ cup bell peppers (diced)
- ½ cup zucchini (diced)
- ½ cup mushrooms (sliced)
- Optional: ¼ cup shredded cheese (for richness)
- Optional: ¼ cup crushed nuts (for crunch)
- Fresh herbs: rosemary, thyme, or basil (for seasoning)
- Salt and pepper to taste
Instructions
- Prepare the Quinoa: Rinse quinoa under cold water to remove bitterness. Cook it in a 2:1 water-to-quinoa ratio on the stovetop or in a rice cooker. Bring to a boil, reduce to simmer, cover, and cook for about 15 minutes until fluffy.
- Prepare the Vegetables: Chop spinach, bell peppers, zucchini, and mushrooms into small pieces. Sauté them in olive oil over medium heat until tender. Season with salt, pepper, and optional garlic.
- Prepare the Stuffing: Combine cooked quinoa with sautéed vegetables, cheese (optional), and crushed nuts (optional). Mix until well combined.
- Marinate the Chicken: Marinate chicken with olive oil, lemon juice, garlic, and herbs for at least 30 minutes to enhance flavor.
- Stuff the Chicken: Make a pocket in each chicken breast or thigh by cutting a horizontal incision. Stuff the pocket with the quinoa and vegetable mixture. Secure with toothpicks or kitchen twine.
- Cook the Chicken:
- Baking: Preheat the oven to 375°F (190°C). Bake for 25–30 minutes until fully cooked, and optionally broil for 3-5 minutes for a golden exterior.
- Pan-Searing: Sear the chicken in olive oil for 3–4 minutes per side, then transfer to the oven to finish cooking.
- Air Frying: Set the air fryer to 375°F (190°C) and cook for 18–20 minutes.
- Rest and Serve: Let the chicken rest for 5 minutes before serving.
Notes
- You can prepare the stuffing up to 2-3 days in advance and store it in the fridge.
- For a dairy-free version, omit the cheese and use olive oil or avocado instead of butter.
- Prevent dryness by marinating the chicken and basting during cooking.
- Frozen vegetables can be used, but ensure they are thawed and drained to avoid excess moisture.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Dinner, Main Course
- Method: Baking, Pan-Searing, Air Frying
- Cuisine: Healthy, Mediterranean-Inspired
Nutrition
- Serving Size: 1 stuffed chicken breast
- Calories: 350-450
- Sugar: 4g
- Sodium: 400mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 40g
- Cholesterol: 120mg