Friday, 8 January 2016

Zesty Moroccan chicken and roast vegetable salad with quinoa

By Lyndal McNamara






 
Zesty Moroccan chicken & roast vegetable salad with quinoa 
 
      .............................................................................................
Serves: 4 (1 serving size is low FODMAP)
..............................................................................................
INGREDIENTS
  • 1 cup butternut pumpkin, diced 
  • 2 medium carrots, diced 
  • 2 small red capsicum, diced 
  • 2 small zucchini, diced 
  • 1 tbs. extra virgin olive oil 
  • 1/2 cup Quinoa, dry, rinsed 
  • 1 cup water 
  • 1 tsp. turmeric 
  • 400g skinless chicken breast, diced 
  • 1tsp. extra virgin olive oil
  • 1 cup canned chickpeas, drained and rinsed
  • 2 tbs. Moroccan spice mix (20g) 
  • 5 cups baby spinach leaves, washed 
Morrocan Spice Mix
  • Moroccan Spice Mix: 
  • 5 teaspoons ground nutmeg 
  • 5 teaspoons ground cumin 
  • 5 teaspoons ground coriander 
  • 2 1/2 teaspoons allspice 
  • 2 1/2 teaspoons ground ginger 
  • 1 1/4 teaspoons black pepper 
  • 1 1/4 teaspoons cinnamon 
Salad Dressing
  • 1 tsp. smoked paprika* 
  • Juice of 1 orange
  • 1 tbs. extra virgin olive oil 
  • Zest of 1 orange 
..............................................................................................
METHOD
1. Preheat oven to 200o c and line a large baking tray with baking paper
2. Place diced vegetables on baking tray and drizzle with 1 tbs. extra virgin olive oil (season with cracked black pepper if desired) then bake in oven for 30 minutes or until vegetables are soft and golden.  
3. Meanwhile, add water and turmeric to dry quinoa and cook in a saucepan on a low-moderate heat for 12-15 minutes, stirring occasionally. Cover and stand for a further 5 minutes and then fluff quinoa with a fork. 
4. Meanwhile, heat 1 tsp. oil in a large sauté pan or pot and cook chicken until lightly browned. Add Moroccan spice mix and chickpeas and cook for a further 2-3 minutes until fragrant. 
5. Combine orange juice, orange zest, smoked paprika and olive oil in a small jug, set aside. 
6. Add roasted vegetables, quinoa and baby spinach leaves to the cooked chicken and stir until spinach leaves wilt slightly. 
7. Add salad dressing and stir to combine. 
  .............................................................................................

Tips and tricks: 
Use microwaveable quinoa or brown rice to save time! 
Make a large batch of Moroccan spice mix in advance and keep on hand in an airtight container in your pantry 

*Smoked paprika has not been tested for its FODMAP content, however paprika has been tested and is low FODMAP. Omit this ingredient according to your own tolerance or replace with regular paprika if desired.              ..............................................................................................


NUTRITIONAL INFORMATION
NUTRITION INFORMATION per serve (123g or approx 3 meatballs)
Energy total
Protein
Fat total
         - Saturated
     Carbohydrate
     Sugars
     Fibre
     Sodium
1777KJ
30.4g
18.9g
3.4g
30.6g
6.9g
7.3g
199mg

 


3 comments:

  1. I question the 'dry' quinoa. It is important to rinse quinoa well before cooking to remove saponins which impart a bitter flavour. I suspect that many people who don't like quinoa have not rinsed it before cooking.

    ReplyDelete
  2. Zesty Moroccan chicken and roast vegetable salad is looking very delicious.
    Online Food Delivery menu

    ReplyDelete
  3. Tried this tonight and it was delicious. I just want to check the nutritional info: It says one serving size is 123g, or three meatballs? Is this info right or does it belong to another meal? Sorry I am calorie counting so hence I have been looking at this.

    ReplyDelete