uicy chicken breasts rubbed with Dijon mustard, paprika and herbs, seared and then cooked on a bed of fluffy lemon and garlic quinoa with asparagus, peas and spinach, finished with a little Parmesan. It’s a complete meal from one pan. Chicken and quinoa make it high in protein, and the vegetables and quinoa add plenty of fibre.

Ingredients

2 chicken breasts (around 300g)
1 tbsp Dijon mustard
1 tsp garlic powder
1 tsp paprika
½ tbsp dried Italian herbs
Black pepper
1 tbsp extra virgin olive oil
1 onion, diced
2 garlic cloves, halved
160g dried quinoa, rinsed
450ml reduced-salt chicken or vegetable stock
Juice of ½ lemon
300g asparagus, chopped
250g frozen peas
100g spinach (fresh or frozen)
20g Parmesan, finely grated (or vegetarian hard cheese, or 2 tbsp nutritional yeast for vegan)

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Needed kitchenware

Instructions

Rub the chicken with the Dijon mustard, garlic powder, paprika, herbs and pepper.

Heat the oil in the pan over a medium-high heat. Brown the chicken (3–4 minutes each side), then transfer to a plate.

Turn the heat to medium. Cook the onion until soft (4 minutes), then add the garlic and quinoa and stir for 1 minute.

Pour in the stock and lemon juice and bring to a simmer. Sit the chicken on top, cover and simmer gently for 15 minutes.

Scatter the asparagus and peas around the chicken. Cover and cook until the quinoa is tender, the liquid is absorbed and the chicken is cooked through with no pink meat (5 minutes). If you have a thermometer, it should read 75c.

Lift out the chicken and slice. Stir the spinach into the quinoa until wilted.

Return the chicken to the pan, sprinkle with the Parmesan and serve.

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Storage information

Leave to cool quickly (within 1 hour), then cover and refrigerate for up to 3 days. Reheat until piping hot all the way through. Freeze for up to 3 months; defrost overnight in the fridge and reheat until piping hot.

Tip

Lunchbox-friendly: This is delicious cold, so pack leftovers for lunch.

Cost-saving tips

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One-pan

Family-friendly

Freezer-friendly

Budget-friendly

Beginner

Abbi

Head Chef