Montreal Stars Pre-Game Meal #1

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Ingredients

??? brown rice ???
??? water ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? curry powder ???
??? gingerroot, grated ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? green peppers, diced ???
??? celery, diced ???
??? green onions/scallions, finely chopped ???
??? chicken breasts, bone-in ???
??? olive oil ???
??? baby spinach ???
??? Classic Vinaigrette ???

Before you start

The chicken may be cooked either using an outdoor grill or in an oven under the broiler.

Method

  1. Cook the quinoa in the water.
  2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, curry powder and grated ginger. Season with salt and pepper. Put the quinoa in a salad bowl, then pour the vinaigrette over it. Stir in the bell pepper, celery, and green onion. Mix well then let stand in the refrigerator at least a half hour up to overnight.
  3. About 15 min before serving, take the salad out of the refrigerator. Preheat the outdoor grill to medium-high heat or preheat the broiler.
  4. Pat the chicken dry, then brush it with the olive oil and season with salt and pepper. Grill or broil the chicken until cooked through and golden-coloured, about 15 min, turning it once. Transfer the chicken to a cutting board and cover it loosely with foil.
  5. In a bowl, combine the baby spinach with the Classic Vinaigrette, then add it to the quinoa salad. Cut the chicken crosswise into thin slices, then add them to the salad. Toss well, adjust the seasoning, then serve.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

420

Fat

13 g

20 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

30 mg

Sodium

50 mg

2 %

Carbohydrate

56 g

19 %

Fibre

5 g

22 %

Sugars

1 g

Net Carbs

51 g

Protein

20 g

Vitamin A

31 %

Vitamin C

32 %

Calcium

5 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, Vitamin A, Vitamin B6, Vitamin K
Good source of  :
Fibre, Folacin, Iron, Pantothenic Acid, Potassium, Vitamin B1, Vitamin C, Vitamin E, Zinc
Source of  :
Calcium, Copper, Vitamin B12, Vitamin B2
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 0
Meat and Alternatives 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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