This complete meal recipe is a standout. It is easy, took just 45 minutes to have on the table, and features completely whole foods, including many stars on the heart-healthy food pyramid. You have mushrooms, quinoa, walnuts, olive oil, garlic, sweet potatoes, and a very lean protein – the humble and ubiquitous chicken breast.
Serve with a glass of red wine and you hit at least eight heart-diet high notes on one delicious plate (and under 500 calories at that). I love when dinner makes me feel this good.
Modified just a little from Real Simple
1/2 cup nonfat Greek yogurt
4 cloves garlic, crushed
1 tablespoon fresh lemon juice
kosher salt and black pepper
4 4-ounce chicken cutlets
1/4 cup walnuts
2/3 cup quinoa, rinsed well
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon plus 3 teaspoons olive oil
1 large sweet potato (about 12 ounces), peeled and thinly sliced
1 pound shiitake mushrooms, stems discarded
2 sprigs fresh thyme
2 teaspoons sherry vinegar or red wine vinegar
In a medium bowl, mix together the yogurt, garlic, lemon juice, ¼ teaspoon salt, and ⅛ teaspoon pepper. Add the chicken and turn to coat. Refrigerate for at least 30 minutes and up to 2 hours.
Heat oven to 450° F. Spread the walnuts on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 4 to 5 minutes. Let cool and coarsely chop.
Meanwhile, cook the quinoa according to the package directions. Fold in the walnuts, parsley, 2 teaspoons of the oil, ½ teaspoon salt, and ⅛ teaspoon pepper.
Place the potatoes on one rimmed baking sheet, and the mushrooms on a separate rimmed baking sheet. Toss each with 1/2 tablespoon oil, 1/4 teaspoon salt, a sprig of thyme, and a few grinds of black pepper. Roast, rotating the sheets once, until tender, 13 to 15 minutes. You may want to turn the potatoes once. Drizzle with the vinegar and toss gently.
Heat the remaining 1 teaspoon of oil in a large cast-iron or other nonstick skillet over medium heat. Wipe the excess marinade off the chicken and cook until golden brown and cooked through, 3 to 4 minutes per side. Serve with the quinoa and vegetables.
Nutritional Information: Calories 470; Fat 15g; Sat Fat 2g; Cholesterol 63mg; Sodium 739mg; Protein 35g; Carbohydrate 47g; Sugar 9g; Fiber 6g; Iron 6mg; Calcium 108mg