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Tomato & Black Bean Quinoa with Pan-Seared Chicken Recipe

Looking for an easy Tomato & Black Bean Quinoa with Pan-Seared Chicken recipe? Learn how to make Tomato & Black Bean Quinoa with Pan-Seared Chicken using healthy ingredients.


Submitted by purespark

Makes 4 servings



A fresh, easy quinoa dish that can be served hot or cold. Makes 4 big servings.

Recipe Ingredients for Tomato & Black Bean Quinoa with Pan-Seared Chicken

1 cup quinoa [i20035]
1 tomato [i11529]
1/2 red bell pepper [i11821]
1/4 red onion [i11282]
16 ounces black beans (1 can) [i104573]
1/4 cup coriander leaves (cilantro) [i11165]
3 tbsp olive oil [i4053]
4 tbsp lime juice [i9160]
1 tbsp lime zest
1/4 tsp ground cumin [i180005]
1 tsp sugar
12 oz chicken breast [i5064]
1 tsp salt
1 tsp Garlic Pepper
1 tsp chili powder
1 tbsp vegetable oil

Recipe Directions for Tomato & Black Bean Quinoa with Pan-Seared Chicken

  1. Place quinoa with 2 cups of water into a medium saucepan over high heat. Once the water boils, turn heat down as low as it will go and cover; cook on low heat for 20 minutes and then turn off heat.

  2. In the meantime, dice bell pepper and onion finely. Sautée in a medium skillet with a sprinkle of vegetable oil until crisp-tender. Remove from pan and set aside.

  3. Sprinkle chicken breasts with salt, garlic pepper, and chili powder. Add the vegetable oil to your skillet and sear the chicken over medium high heat, turning once. Turn heat down to medium, cover skillet, and cook chicken until done, about 10 minutes.

  4. Chop tomato, and pick your cilantro leaves off of the stems (optional - cilantro-haters, skip this step.) Open, rinse, and drain your can of black beans.

  5. Mix lime juice, lime zest, olive oil, sugar, and cumin; this is your dressing.

  6. Toss quinoa, vegetables, black beans, cilantro, and dressing in a large bowl. Slice chicken breast and serve atop warm quinoa mixture.

Categories

Main Dish

Nutrition Facts
Serving Size 327.7g
Amount Per Serving
Calories
533
Calories from Fat
184
% Daily Value*
Total Fat
20.5g
32%
Saturated Fat
3.3g
17%
Trans Fat
0.0g
Cholesterol
72mg
24%
Sodium
740mg
31%
Potassium
852mg
24%
Total Carbohydrates
48.3g
16%
Dietary Fiber
9.6g
38%
Sugars
2.9g
Protein
39.3g
Vitamin A 28% Vitamin C 67%
Calcium 10% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sugar
  • High in niacin
  • High in vitamin C
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