Australian · lunch, dinner
BBQ Basil-Chilli Chicken with Grilled Veg and Quinoa
Video by Woolworths on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A high-protein bowl: each serve gives about 54 g protein from chicken breast and quinoa, with capsicum and asparagus for over 100 mg vitamin C, folate and about 6 g fibre.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Put the quinoa and 1½ cups cold water in a saucepan, bring to the boil, then cover and simmer on low for 10 minutes until the water is absorbed. Turn off the heat and let it steam.
- Slice the chicken breasts horizontally into thin steaks and toss with 1 tbsp oil, the garlic, basil, chilli flakes, salt and pepper. 0:36
- Cut the asparagus in half on an angle and dice the capsicum. Toss with 1 tbsp oil and season. 1:56
- Heat the barbecue grill and flat plate to medium. Grill the chicken about 2 minutes a side until cooked through, while the vegetables cook on the flat plate, turning, until tender. 2:46
- Toss the vegetables with the quinoa, parsley, the remaining oil and the vinegar. Divide among plates, top with the chicken and serve with lemon cheeks and extra basil. 3:15
Tip. Serves 4 (as the cook says). Leftovers make a good cold lunch salad with a handful of leaves. For a vegetarian version, grill thick eggplant slices instead of chicken.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 20%
- Protein 46%
- Fat 34%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High117%
106 mg a serve, mostly from red capsicums (91%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High84%
46 µg a serve, mostly from free-range chicken breast fillets (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High78%
1.3 mg a serve, mostly from free-range chicken breast fillets (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High70%
84 µg a serve, mostly from asparagus (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High33%
130 µg a serve, mostly from asparagus (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium High31%
130 mg a serve, mostly from quinoa (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High31%
4.7 mg a serve, mostly from extra-virgin olive oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High30%
5.4 mg a serve, mostly from asparagus (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High30%
3.3 mg a serve, mostly from free-range chicken breast fillets (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High21%
0.5 µg a serve, mostly from free-range chicken breast fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium High20%
920 mg a serve, mostly from free-range chicken breast fillets (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source19%
174 µg a serve, mostly from red capsicums (68%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source16%
0.3 g a serve, mostly from quinoa (34%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 2
Calcium6%
74 mg a serve, mostly from free-range chicken breast fillets (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from free-range chicken breast fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Woolworths; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.