Have a Plant: Fruits & Veggies for Better Health

Grilled Chicken and Avocado Quinoa Pilaf Recipe

This pilaf recipe pairs avocados and bell peppers with red quinoa and grilled chicken, for a satisfying, colorful meal.
Recipe Cost for 4 People: $14.71 ($3.68/serving)*
Preparation Time: 45 minutes
  • 2 tbsp fresh or bottled lemon juice
  • ¼ cup fresh basil
  • ¾ tsp ground black pepper, divided
  • 1 Fresh California Avocado, cut into chunks**
  • 1 tbsp olive oil, divided
  • ¼ tsp salt
  • 2 small boneless, skinless chicken breasts (about 1 lb)
  • 1 large red bell pepper
  • ½ medium onion, chopped
  • 1 clove garlic, minced
  • 3 cups water
  • 3 tsp sodium-free chicken bouillon
  • 1½ cups red quinoa, uncooked/dry
Heat grill. Peel and cut avocado into chunks; place in a medium bowl. Mix lemon juice, basil, and ½ tsp black pepper. Drizzle over avocado chunks, toss, and set aside. Cut chicken breasts in half crosswise. Mix ½ tbsp olive oil, salt, and remaining black pepper. Brush mixture on chicken and red bell pepper. Grill chicken and pepper until done. Set chicken breasts aside. Cut pepper into thin strips. While chicken and peppers are grilling, heat remaining olive oil in a large sauce pan, add garlic and onion, and cook until tender, about 5 minutes. Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15-20 minutes). Place quinoa pilaf in a large bowl, and add chicken, red peppers, and avocado. Toss gently.

** A large avocado is recommended for this recipe. A large avocado averages about 8 ounces. For easy instructions on how to choose and use avocado, visit www.avocado.org

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk and ½ orange, sliced.

Serves: 4
Fruits & Veggies per Serving
1 Cup
Nutrition Information per Serving:
Calories: 460
Total Fat: 16g
Saturated Fat: 2g
% of Calories from Fat: 31%
% Calories from Sat Fat: 4%
Protein: 28g
Carbohydrates: 54g
Cholesterol: 45mg
Dietary Fiber: 7g
Sodium: 240mg
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
0.5 cup
0.5 cup
2 oz
2 oz
0 cup
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, riboflavin, vitamin B6, potassium, and iron, and a good source of vitamin E, folate, pantothenic acid, and phosphorus.

*Retail prices, Boulder, Colorado, and online, September 2012-March 2013

CaliforniaAvocado.com

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