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BBQ chicken and quinoa with corn
Serves 2 | prep 30 mins | total time
BBQ chicken and quinoa with corn
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Serves 2 | prep 30 mins | total time
Quinoa is a wheat-free alternative to starchy grains, and contains all nine essential amino acids, making it a complete protein source. Try it with BBQ chicken for a speedy midweek meal
Rate
Nutritional information (per serving)
Calories
576Kcal
Fat
14gr
Saturates
2gr
Carbs
56gr
Sugars
24gr
Fibre
11gr
Protein
52gr
Salt
1.5gr
Ingredients
- 3 tsp olive oil
- 2 sweetcorn cobs
- 1½ tsp smoked paprika
- 2 chicken breast fillets
- 80g dried quinoa, rinsed and drained
- 150g frozen peas
- zest and juice of 1 lemon
- 4 tbsp tomato ketchup
- 2 tsp Dijon mustard
- 1 tbsp dark brown sugar
- 1 x 30g pack flat-leaf parsley, leaves picked
Step by step
- Heat a griddle pan (or large nonstick frying pan) on the hob. Rub 1 teaspoon of oil over the corn cobs and cook, turning regularly, for 12-15 minutes until tender and slightly charred; sprinkle with salt.
- Once the corn is on, mix the rest of the oil with 1 teaspoon of smoked paprika and some seasoning. Place the chicken breasts between 2 sheets of baking paper and bash out to about 1cm thick. Rub the seasoned oil all over them. Move the corn to the side of the pan, add the chicken and cook for 4-5 minutes each side or until cooked through.
- Cook the quinoa in salted boiling water for 8 minutes, then add the frozen peas and cook for 4 more minutes, until both are tender.
- In a small bowl, mix together ½ tablespoon of the lemon juice with the ketchup, mustard, sugar and ½ teaspoon of smoked paprika, for the barbecue sauce. Remove the cooked chicken from the pan and leave to rest on a plate for a couple of minutes before slicing.
- Drain the quinoa and peas and mix with the rest of the lemon juice, zest and the parsley, then divide between 2 plates or bowls. Slice the chicken and serve on top of the quinoa, with the barbecue sauce drizzled over, accompanied by the charred corn.