• Ariel Esperancilla, SPT

FIT Meals - Creamy Tomato Basil Quinoa and Chicken

Fit Meals By: Annie Goldman, SPT

Video By: Katie Shelnitz, SPT



Servings Prepared:6

Ingredients:

  • 1 Medium Onion

  • 1 tbsp. Minced Garlic

  • ¾ C. Tai-Color Quinoa

  • 14 oz. (1 can) Diced Tomatoes (no salt added)

  • 1½ C. Chicken Broth

  • ⅓ C. Shredded Parmesan Cheese

  • 3 tbsp. Plain Greek Yogurt

  • 24 oz Chicken Breast

  • 2 tbsp. Olive Oil

Spices

  • 2 tbsp. Basil

  • 2 tbsp. Oregano

  • 2 tbsp. Pepper

  • 1 tsp. Seasoning Salt

Spice Rubs

  • 2 tsp. Basil

  • 2 tsp. Oregano

  • 2 tsp. Seasoning Salt

  • 2 tsp. Paprika

  • 2 tsp. Garlic Powder

Directions

  1. Preheat oven to 450 degrees F.

  2. Rub oil over entire chicken breast. Cover chicken breast with spice rub.

  3. Place on cookie sheet. Once oven is preheated, bake for 18 minutes or until thickest part of chicken breast measures 165 degrees F.

  4. While waiting for oven to preheat, rinse quinoa 2 times in water, straining with a cheese cloth or fine strainer.

  5. Dice onion.

  6. Preheat frying pan to medium-high heat with 1 tbsp. butter and ½ tbsp of olive oil.

  7. Saute onions with garlic.

  8. Add tomatoes, quinoa, and chicken broth.

  9. While uncovered, bring to boil. Then reduce heat and simmer while covered for 15-20 minutes, or until liquid is mostly absorbed.

  10. After 15-20 minutes, stir in cheese and yogurt.

  11. Place sliced chicken on top the bed of quinoa, and enjoy your FIT meal.


Nutritional Facts:

  • Calories per meal: 245

  • Protein: 18.4 g

  • Carbohydrates: 21.1 g

  • Fiber: 3.7 g

  • Sugar: 3.1 g

  • Fat: 10.2 g

  • Cholesterol: 45 mg

  • Sodium: 929.3 mg

  • Potassium: 353.5 mg

Printable Instructions:


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