ORLANDO, Fla. – News 6 anchor Bridgett Ellison on Wednesday interviewed Paige Blades, a clinical dietician with Health First, to discuss healthy eating during Black History Month.
Blades shared the following recipe to help you get results for dinner.
Black Beans & Quinoa Curry Chicken Bowl
Serving Size: 1 cup quinoa mix, 4 oz chicken, 2 slice plantains, 1 slice avocado # of Servings: 4
Calories: 541 | Fat: 14g | Carbohydrates: 62g | Protein: 41g | Sodium: 179mg | Cholesterol: 100mg | Dietary Fiber: 12g
Total Cost: $25.00 | Cost Per Serving: $ 4.03
Ingredients:
Quinoa Mix:
1 cup dried Quinoa. Cooked per package directions. .
1-15oz can low sodium Black Beans. Rinsed and drained.
1 bunch Collard Greens or Kale, chopped
½ Onion, small diced
2 cloves Garlic, minced
1 red Bell Pepper, small diced
1 tsp crushed Red Pepper flakes.
1 tbsp Olive oil
Chicken:
1 lb. Chicken Breast, medium diced
1 tsp Thyme, dried
1 tsp Ancho Chile powder
1 tsp Coriander powder
½ tbsp Curry powder
1 clove Garlic, minced.
½ Onion, medium diced
1 Habanero pepper, washed.
¼ cup Cilantro
1 tbsp Olive oil
Salt & Black pepper as needed.
Toppings:
1 Avocado, sliced
1 whole ripe Plantain, sliced and grilled on each side (coat pan with canola oil)
Directions:
Quinoa Mix:
⦁ In a large saucepan on medium heat, bring the olive oil, crushed red pepper flakes, onion, and garlic to sauté until onion is translucent.
⦁ Add chopped greens, stir, and let cook on medium for 6 minutes. Next, add black beans and let cook for another 3 minutes.
⦁ Finally, stir in cooked quinoa and diced red bell pepper and let cook for an additional 3-5 minutes, stirring occasionally.
Chicken:
⦁ Bring together all the spices and herbs and rub on the chicken breast.
⦁ In a large sauté pan, heat olive oil on medium. Once heated add the seasoned chicken and cook until brown.
⦁ Next, stir in garlic, onion, cilantro, and one whole Habanero pepper. Cook until chicken reaches proper internal temperature (165°F), adding ¼ cup of water at a time as needed to prevent meat sticking to the pan.
Plating:
⦁ Prepare toppings as directed above.
⦁ To serve, place the quinoa mix in a bowl, add curry chicken, and top with plantain and avocado slice.