Chicken, Avocado & Quinoa Bowls with Herb Dressing

材料

5 boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed

½ teaspoon ground pepper

¼ teaspoon salt

3 cups low-sodium chicken broth

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

1 ½ cups quinoa

¾ cup red-wine vinegar

5 tablespoons water

1 ½ tablespoons sugar

1 tablespoon Dijon mustard

1 large clove garlic

2 teaspoons dried basil

2 teaspoons dried oregano

½ teaspoon salt

½ teaspoon ground pepper

1 ¾ cups extra-virgin olive oil

1 (15 ounce) can chickpeas, rinsed

1 avocado, sliced

6 radishes, thinly sliced

1 cup sprouts or shoots

¼ cup toasted seeds or chopped nuts

手順

To prepare chicken: Preheat oven to 425 degrees F. Place chicken on a baking sheet. Sprinkle with 1/2 teaspoon ground pepper and 1/4 teaspoon salt. Roast the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 14 to 16 minutes. Slice 4 thighs. (Reserve 1 thigh for another use.)

Meanwhile, prepare quinoa: Combine broth, 1 tablespoon oil and 1/4 teaspoon salt in a large saucepan. Bring to a simmer over high heat. Stir in quinoa and return to a simmer. Reduce heat and simmer until the quinoa has absorbed all the liquid and the grains have burst, 15 to 20 minutes. Remove from heat, cover and let stand for 5 minutes. (Reserve 2 cups for another use.)

To prepare dressing: Combine vinegar, water, sugar, mustard, garlic, basil, oregano, salt and pepper in a blender. Puree until smooth. With the motor running, slowly add oil and puree until creamy. (Transfer 1 3/4 cups to a large mason jar and refrigerate for up to 1 week.)

To assemble bowls: Divide 3 cups quinoa among 4 large shallow bowls. Top with the chicken, chickpeas, avocado, radishes and sprouts (or shoots); sprinkle with seeds (or nuts). Drizzle with 3/4 cup dressing.

栄養

• カロリー: 753 kcal
• 脂肪総量: 50 g
• 飽和脂肪: 8 g
• 不飽和脂肪: 0 g
• コレステロール: 76 mg
• ナトリウム: 490 mg
• 炭水化物総量: 43 g
• 食物繊維: 10 g
• 糖質総量: 5 g
• タンパク質: 34 g