Lemony-Garlic Chicken with Quinoa and Orzo

Name: Lemony-Garlic Chicken with Quinoa and Orzo
Cook time: 17 min
Yield: 4

Diet Types:

CKD non-dialysis Diabetes Dialysis

Portions: 4

Serving Size: 1/4th of recipe

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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

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

Preparation

Cook orzo and quinoa according to package directions and set aside.
Mince garlic; dice onion and bell pepper; slice mushrooms.
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.
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.
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).
Whisk together remaining 1 tablespoon olive oil, juice of 1 lemon and 1/2 tablespoon salt-free herb seasoning blend and add to chicken.
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.
Divide evenly to make 4 portions.

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Renal and renal diabetic food choices

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

Carbohydrate choices

Helpful hints

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

Related Tags:

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Submitted by:

DaVita renal dietitian Dara from Idaho.

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