Protein Upgrade | Carb-Wise: Seared ORGANIC Chicken & Quinoa Ranch Bowls
with Tomato, Apple & Lacinato Kale
Cooking time
20 minutes
Servings
2/4
Calories
540 /serving
When it comes to all-American dressings, herby-creamy-tangy ranch leads the herd. Bestow these low-carb bowls with expansive, wide-ranging flavours, by whisking together a combination of yogurt, freshly chopped dill and vinegar, along with hints of mustard and chives from our Back at the Ranch seasoning blend. It’s a generous coating for morsels of apple, lacinato kale and tomato tossed with fluffy two-tone quinoa. Then bring it on home with slices of seared chicken breasts—certified organic, so they’re better for you and the environment.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 1 Garlic clove
- 1 Bunch of dill
- 1 Apple
- 1 Tomato
- ½ Bunch of lacinato kale
- 30ml Apple cider vinegar
- 95g Red & white quinoa
- 100g Greek yogurt
- 6g Back at the Ranch spices (chives, parsley, mustard, garlic, onion, brown sugar, kosher salt)
Contains: Milk, Mustard, Sulphites
You will need:
Medium pot
Large pan
Strainer
Oil
Salt & pepper (S&P)
Total Fat
15 g
Saturated Fat
3 g
Sodium
200 mg
Total Carb
60 g
Sugars
15 g
Protein
46 g
Fibre
9 g
Preparation
Cook the quinoa
Mince the garlic. Using a strainer, rinse the quinoa. In a medium pot, heat a drizzle of oil on medium. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 16 to 18 min., until tender. Fluff the quinoa.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the spices and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Mise en place
Meanwhile, halve, core and thinly slice the apple; toss with a splash of the vinegar to prevent browning. Pick the dill fronds off the stems; roughly chop the fronds. Medium-dice the tomato. Remove the kale leaves from the stems; tear the leaves. In a medium bowl, combine the kale, a drizzle of oil and S&P. Massage the kale, 1 min., until softened.
Make the ranch dressing
In a large bowl, combine the yogurt, remaining vinegar (start with ½), ½ the dill, the remaining spices and S&P.
Make the quinoa salad & serve
To the bowl of ranch dressing, add the quinoa, kale, tomato and apple; toss well. Divide the quinoa salad between your bowls. Top with the chicken. Garnish with the remaining dill. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
