Cajun Chicken and Peppers with Quinoa

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Heart-Healthy
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • Cajun Rub:
  • 1 tbsp. no-salt-added Southwest chipotle seasoning
  • 2 tsp. brown sugar
  • 2 tsp. dried thyme
  • 1 tsp. dry mustard
  • 1 tsp. onion powder
  • 1/2 tsp. garlic powder
  • Cayenne
  • 4 (4-oz.) boneless, skinless chicken breasts
  • 1 red bell pepper, halved and seeded
  • 1 green bell pepper, halved and seeded
  • 1 small red onion, thickly sliced
  • 1 jalapeño, halved and seeded*
  • 1 tsp. canola oil
  • 1 cup quinoa, cooked according to package directions

Directions

Prep Time
10 minutes
Cook Time
15 minutes
Ready in
25 minutes
  1. Coat grill rack with nonstick cooking spray. Preheat grill to medium (300°F to 350°F). For the rub, in a small bowl combine Southwest seasoning, brown sugar, thyme, mustard, onion powder, garlic powder, and cayenne to taste. Rub on both sides of chicken.
  2. Grill chicken 7 to 8 minutes per side or until an instant-read thermometer registers 165°F.
  3. Meanwhile, brush bell pepper, onion and jalapeño with oil. Grill vegetables 5 minutes per side or until crisp-tender.
  4. Transfer chicken to a platter; cover loosely with foil. Transfer vegetables to a cutting board; coarsely chop. Season with pepper to taste.
  5. Place quinoa in a shallow bowl. Top with chicken and vegetables, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 292, Calories Fat 54, Total Fat 6g, Saturated Fat 0g, Cholesterol 72mg, Sodium 72mg, Carbohydrate 26g, Protein 31g
Serving Size1
Calories292
Calories Fat54
Calories (fat) extra18
Total Fat6g
Total Fat (extra)9
Saturated Fat0g
Saturated Fat (extra)5
Cholesterol72mg
Cholesterol (extra)24
Sodium72mg
Sodium (extra)3
Potassium527mg
Carbohydrate26g
Carbohydrate (extra)9
Fiber4g
Fiber (extra)16
Sugars5g
Protein31g
Omega30g
Vitamin A1238IU
Vitamin A (extra)25
Vitamin C53mg
Vitamin C (extra)88
Iron3mg
Iron (extra)17