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Moroccan chicken with quinoa salad

Tags: diabetes , heart

Nutritional Info
Calories415
Fat13g
Saturates2g
Total Sugar14g

A healthy diet can help reduce your risk of developing coronary heart disease.

Moroccan chicken with quinoa salad - mainA healthy diet can help reduce your risk of developing coronary heart disease by stopping you gaining weight and, in turn, reducing your risk of diabetes and high blood pressure. It can also help to lower your cholesterol levels. Two key aspects of a healthy heart diet are fruit and vegetables, and wholegrains, both of which are in abundance in this tasty dish. The risk of both heart disease and type 2 diabetes may be up to 30 per cent lower in people who regularly eat wholegrains as part of a low-fat diet and healthy lifestyle.

Prep time: 10 mins
Cooking time: 20 mins
Total time: 30 mins

Ingredients (Serves 4 )

  • 400g chicken breast pieces
  • 1 tbsp olive oil
  • Juice of 1 lemon
  • 2 cloves of garlic, crushed
  • 1/2 tsp ground hot chilli flakes
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp cinnamon
  • Pepper to season
  • For the salad
  • 200g cooked quinoa
  • 1 spring onion, sliced
  • 6 cherry tomatoes, quartered
  • 1/4 cucumber, finely chopped
  • 60g frozen soya beans, cooked
  • 1 small bunch of parsley, finely chopped
  • 10 mint leaves, finely chopped
  • 1 tbsp of sliced toasted almonds or toasted pine nuts
  • 1 tbsp raisins
  • Seeds from a pomegranate
  • 1 tbsp of seeds (sunflower or pumpkin)
  • 1 tbsp olive oil
  • Juice from 1 small lemon
  • Grated zest from 1 small lemon
  • 1 tbsp harissa paste
  • 120ml plain yoghurt

Method

First, marinade the chicken breasts. Place the chicken pieces in a bowl, mix the marinade ingredients together, pour over the chicken and toss together. Season with pepper. Cover, then place in the fridge and allow to marinade for at least 1 hour.

In the meantime, prepare the salad. Place all of the salad ingredients (except the yoghurt and the harissa paste) into a large bowl and mix well. Place in the fridge to allow the flavours to mingle (about 1 hour). To make the dressing, mix the yogurt with the harissa paste. To cook the chicken, heat a griddle pan without oil until it’s very hot, then cook the chicken pieces for about 3-4 minutes, making sure they're cooked through.
Serve with the salad and the dressing on the side.

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