Keywords: cardiovascular disease, diabetes, anti-inflammatory, healthy, dairy-free, high fiber
Serves: 4
Prep Time: 20 minutes
Total Time: 50 minutes
Equipment: large pot, citrus zester (such as Microplane), cutting board
Ingredients:
- 1 tablespoon olive oil
- 4 bone-in, skinless chicken thighs
- 1 tablespoon harissa
- 1 teaspoon cumin seeds
- 1 teaspoon red chili flakes
- 1 unwaxed lemon, zested
- 1 onion
- 3 cloves garlic
- 2 carrots
- 2 red bell peppers
- 1 cup uncooked quinoa, rinsed
- 1/2 cup green olives, pitted
- 1 bunch cilantro or parsley, leaves chopped
Directions:
- Slice the onions, dice the carrots and bell pepper, and thinly slice the garlic.
- Season the chicken thighs with harissa, cumin, red chili flakes, ½ teaspoon salt, black pepper, and the zest of one lemon. Save the lemon for juicing later.
- Heat the olive oil over medium heat in a medium pot and brown the chicken on all sides.
- Transfer the chicken thighs to a plate.
- Add the onions to the pot and sauté the onions over medium heat until browned, about 6-8 minutes, then add the garlic, carrots and bell peppers. Cook until softened, about 3-4 minutes.
- Return the chicken thighs to the pan, add the green olives, quinoa, 1 teaspoon of salt, and enough water to cover by about 1/2 inch.
- Cover the pot and simmer for about 20 minutes until the chicken and quinoa are cooked.
- Add the juice of the lemon and the chopped cilantro or parsley, then serve.
Variations:
- Use canned beans or tofu instead of chicken to make it vegan.
Notes:
- Keeps for 5 days refrigerated.
Nutrition Notes:
- This one-pot dish is full of protein from the chicken and quinoa, and packed with fiber and healthy carbohydrates from the quinoa and vegetables. Quinoa is a seed that is high in fiber, folate, minerals like copper and manganese, and it contains all nine essential amino acids making it a great plant-based complete protein.
Savings Tip:
- Chicken thighs tend to be cheaper than chicken breast and are just as nutritious. To save even more money, swap chicken for tofu or canned beans such as chickpeas, kidney beans, or black beans.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 397 |
| Fat (g) | 15 |
| Saturated (g) | 3 |
| Cholesterol (mg) | 90 |
| Sodium (mg) | 450 |
| Carbs (g) | 41 |
| Sugars (g) | 9 |
| Added Sugars (g) | 0 |
| Fiber (g) | 7 |
| Protein (g) | 27 |
| Vitamin D (IU) | 7 |
| Calcium (mg) | 81 |
| Iron (mg) | 4 |
| Potassium (mg) | 775 |