Chicken Lemon Orzo Quinoa

Portions:
4

Serving Size:
1/4th of recipe

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis

Ingredients

  • 2 ounces orzo pasta, uncooked
  • 2 ounces quinoa, uncooked
  • 2 garlic cloves
  • 1/2 cup onion
  • 1 cup red bell pepper
  • 1/2 cup fresh mushrooms
  • 12 ounces boneless, skinless chicken breast
  • 2 lemons
  • 1-1/2 tablespoons salt-free herb seasoning blend
  • 2-1/2 tablespoons olive oil

Preparation

  1. Cook orzo and quinoa according to package directions and set aside.
  2. Mince garlic; dice onion and bell pepper; slice mushrooms.
  3. Cut chicken into 1" pieces. Place chicken in a zippered plastic bag with juice from 1 lemon and 1 tablespoon of salt-free herb seasoning blend. Mix together and place in the refrigerator.
  4. Heat 1/2 tablespoon olive oil in medium nonstick skillet over medium heat. Add garlic and onion. Sauté until onion is translucent (about 3 to 5 minutes). Add bell pepper and mushrooms. Cook, stirring occasionally, until peppers are just tender (about 5 to 7 minutes). Remove from heat and set aside.
  5. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add chicken and cook until no longer pink inside (about 7 minutes).
  6. Whisk together remaining 1 tablespoon olive oil, juice of 1 lemon and 1/2 tablespoon salt-free herb seasoning blend and add to chicken.
  7. Stir in cooked orzo, quinoa and sautéed vegetables, and then cook another 3 to 5 minutes until chicken is fully cooked and all ingredients are heated through.
  8. Divide evenly to make 4 portions.

Helpful hints

  • Two ounces dry orzo pasta and two ounces dry quinoa yield 1 cup each when cooked.

Nutrients per serving

Calories 312

Protein 24 g

Carbohydrates 27 g

Fat 12 g

Cholesterol 62 mg

Sodium 46 mg

Potassium 595 mg

Phosphorus 298 mg

Calcium 26 mg

Fiber 3.0 g

Renal and renal diabetic food choices

  • 3 meat
  • 1-1/2 starch
  • 1 vegetable, medium potassium

Carbohydrate choices

2

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