High-protein chicken and vegetable pan with quinoa

High-protein chicken and vegetable pan with quinoa: spicy chicken, broccoli, courgette, pepper and quinoa cooked in stock, finished with lemon and ghee.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 45 g
• Fat: 12 g
• Carbs: 38 g

Ingredients

• 400 g chicken breast fillet
• ½ head of broccoli
• 1 small courgette
• 1 squeeze of lemon juice
• 150 g quinoa
• 300 ml vegetable stock
• 1 tbsp ghee
• 1 red pepper
• Salt and pepper
• 1 tsp paprika
• ½ tsp turmeric

Method

You’ll need: frying pan · chopping board · knife

1. Cut the chicken breast fillet into small cubes and season with salt, pepper and paprika.
2. Heat the ghee in a large frying pan and brown the chicken all over until it takes on some colour. Then take it out of the pan for a moment.
3. Fry the pepper, courgette and broccoli in the same pan until the veg is lightly browned. Add the quinoa and turmeric and toast briefly.
4. Pour in the vegetable stock and return the chicken to the pan. Cook everything over a medium heat until the quinoa is soft and has soaked up most of the stock.
5. Season with lemon juice and add more salt and pepper if needed.
6. Serve hot, straight from the pan onto plates.

Good to know

A dish like this keeps things simple: warm, spicy, uncomplicated. Pleasantly satisfying, and it still feels light.

Swaps

Chicken breast fillet → turkey breast fillet (similar protein content, usually a little leaner) Quinoa → millet (a side that also contains minerals) Vegetable stock → bone broth or homemade stock (fuller flavour, often fewer additives) Ghee → olive oil or avocado oil (also good for frying)

Allergens

The recipe is naturally egg-free and nut-free; ghee usually contains only traces of milk protein, but that matters for very sensitive people, and during pregnancy it's important that the chicken is cooked through. Contains: milk.

Frequently asked questions

What's in quinoa nutritionally?

Quinoa provides complex carbohydrates, fibre and minerals such as magnesium, iron and potassium. For a pseudocereal, its protein content is decent too.

Which vitamins does red pepper bring?

Red pepper contains lots of vitamin C as well as carotenoids. The exact amount varies with ripeness and storage.

Can broccoli cause bloating?

Broccoli provides fibre, folate and vitamin C, but it can cause bloating if your gut is sensitive.

What about turmeric in a dish like this?

Turmeric brings colour and plant compounds such as curcumin. In a dish like this, I see it mainly as an aromatic addition that also gives the quinoa a golden colour.

Is lemon juice just there for flavour?

Mostly, yes – it brings freshness and acidity to the dish. It also provides some vitamin C, although the amount in a small squeeze stays modest.