One-Pan Chicken and Quinoa Stir-Fry: A Quick, Nutritious Dinner in Under 30 Minutes!”
One-Pan Chicken and Quinoa Stir-Fry
Looking for a healthy, balanced dinner that comes together quickly, uses only one pan, and satisfies the whole family? This One-Pan Chicken and Quinoa Stir-Fry is the answer! Combining tender chicken, fluffy quinoa, vibrant vegetables, and a simple, savory stir-fry sauce, this dish is brimming with flavor.
Whether you’re meal prepping for the week, whipping up a last-minute dinner, or simply looking for a new way to enjoy quinoa, this recipe will fit the bill. Bonus: Only one pan means cleanup is a breeze!
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Recipe Timings:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Marinating Time: Optional (10 minutes)
- Total Time: 30 minutes
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Nutrition Facts (Per Serving, Makes 4 Servings):
- Calories: ~380 kcal
- Protein: ~28g
- Carbohydrates: ~38g
- Fat: ~10g
- Fiber: ~5g
- Sugar: ~4g
(Nutrition may vary slightly based on portion sizes and ingredients used.)
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Ingredients:
– 2 medium boneless, skinless chicken breasts (or ~1 lb), diced into bite-sized pieces
– 1 tablespoon soy sauce (or tamari for gluten-free)
– 1 teaspoon garlic powder
– 1 teaspoon ginger powder
– 1 tablespoon olive oil
For the Quinoa Stir-Fry:
– 1 cup uncooked quinoa, rinsed (or 2 ½ – 3 cups cooked quinoa)
– 2 cups water or chicken broth (for cooking quinoa)
– 1 tablespoon olive oil
– 1 red bell pepper, diced
– 1 cup broccoli florets
– 1 cup snap peas or green beans
– 1 medium carrot, thinly sliced
– 2 garlic cloves, minced
– 1 tablespoon fresh ginger, minced or grated
– 3 tablespoons soy sauce (or tamari)
– 2 tablespoons sesame oil (optional, for flavor)
– 1 teaspoon honey or maple syrup (optional, for sweetness)
– 1 teaspoon chili flakes or sriracha (optional, for spice)
For Garnish (Optional):
– Chopped green onions
– Sesame seeds
– Lime wedges
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Instructions:
Step 1: (Optional) Marinate the Chicken
1. In a small bowl, combine diced chicken with 1 tablespoon soy sauce, 1 teaspoon garlic powder, and 1 teaspoon ginger powder. Let it sit for 10 minutes while you prepare the other ingredients – this step adds extra flavor!
Step 2: Cook the Quinoa
2. Rinse quinoa under cold water (to remove bitterness). In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and let simmer for 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.
Step 3: Cook the Chicken
3. Heat 1 tablespoon olive oil in a large, deep skillet or wok over medium-high heat. Add the marinated chicken and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove the chicken and set aside.
Step 4: Sauté the Vegetables
4. In the same pan, add another tablespoon of olive oil. Sauté garlic and ginger for 30 seconds until fragrant. Add the broccoli, carrots, bell peppers, and snap peas. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.
Step 5: Combine Everything
5. Lower the heat and add the cooked quinoa and chicken back to the skillet. Pour in 3 tablespoons soy sauce, sesame oil (if using), honey, and chili flakes or sriracha (optional). Stir everything together until well-coated and heated through. Taste and adjust seasoning as needed.
Step 6: Garnish and Enjoy!
6. Serve the stir-fry in bowls, topped with green onions, sesame seeds, and a squeeze of lime for extra brightness. Delicious on its own or paired with a simple salad!
Helpful Tips:
1. Use Pre-Cooked Quinoa for Speed: If you have leftover quinoa or a microwaveable packet of pre-cooked quinoa, this recipe can be made even faster!
2. Don’t Overcook the Veggies: Keep the vegetables tender-crisp to retain texture and nutrients.
3. Meal Prep Friendly: Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated for a quick meal.
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Variations of This Recipe:
1. Vegetarian Version: Swap out chicken for tofu, tempeh, or chickpeas. Pan-fry the tofu or tempeh first for the best results.
2. Shrimp Stir-Fry: Replace chicken with shrimp for a seafood twist! Shrimp cooks quickly, so add it in Step 4 with the vegetables.
3. Customize the Veggies: Feel free to swap the vegetables for what you love or have on hand – zucchini, mushrooms, leafy greens, or cauliflower would work wonderfully!
4. Different Grains: Not a fan of quinoa? Use cooked brown rice, farro, or couscous instead.
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FAQ:
1. Can I use frozen vegetables?
Yes! Frozen vegetables make this even quicker. Just toss them into the pan straight from the freezer, but reduce the cooking time slightly as they soften faster.
2. Can this be made gluten-free?
Definitely! Use gluten-free tamari or coconut aminos instead of soy sauce to make the recipe gluten-free.
3. How do I store and reheat leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet with a splash of water or in the microwave until warmed through.
4. Can I add eggs to this recipe?
Yes, you can scramble an egg (or two) in the pan before adding quinoa to create a fried rice-style stir-fry.
5. Can I freeze it?
While freshly cooked is best, you can freeze this stir-fry (minus garnishes) for up to 2 months. Reheat thoroughly before serving.
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Chef Tips:
1. Cut Everything Evenly: Dice the chicken and veggies into even, bite-sized pieces for uniform cooking.
2. Use High Heat for Stir-Frying: Cooking on medium-high ensures that ingredients cook quickly and maintain their freshness and crunch.
3. Go Bold with Flavors: The sesame oil, ginger, garlic, and chili are what make this dish sing. Don’t be afraid to add a touch more to amp up the flavor!
4. Toast Quinoa for Extra Flavor: Before cooking the quinoa, toast it in a dry skillet over medium heat for 2-3 minutes. It adds a nutty flavor that pairs well with the stir-fry.
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This One-Pan Chicken and Quinoa Stir-Fry proves that healthy eating doesn’t have to mean boring or complicated cooking. With its vibrant veggies, savory sauce, and satisfying quinoa base, this recipe is a one-pan wonder you’ll come back to again and again.
Pull out your skillet, and in under 30 minutes, you’ll have a meal that feels indulgent, tastes amazing, and fuels your body right. Happy cooking! 🍴
