Chicken breast with mushroom ragout and quinoa

This dish combines the tender succulence of chicken breast with the earthy depth of an aromatic mushroom ragout. Perfect for a nourishing dish that warms both the heart and the stomach.

Both nourishing and warm, this recipe invites you to joyfully discover the art of cooking with pleasure.

person 2 Persons

clock 25 Minutes

Ingredients for two persons

Chicken breast:

• 2 pcs. Chicken breast (approx. 150g-180g per breast)

• Salt, ground pepper, paprika

• 1 tbsp vegetable oil

• 2 tbsp mixed herbs, e.g. basil, rosemary, lemon thyme

• Finely chopped 300g mushrooms (button mushrooms, porcini mushrooms)

• ½ tbsp cornflour

• 1 dl sauce half cream

• 0.5 dl poultry stock (or white wine)

• Herbs to garnish

Quinoa:

• 120g quinoa

• 250ml water

• 1p. salt

Preparation

Chicken breast

1. Season the chicken breasts and place in a dish coated with oil. Sprinkle with herbs.

2. Clean the mushrooms, cut into large pieces and spread over the chicken breasts.

3. Mix the starch, single cream and stock (or white wine) and pour over the top.

4. Bake in the centre of an oven preheated to 220°C for 25 minutes.

Quinoa

1. Wash the quinoa thoroughly and drain.

2. Then place the quinoa in a pan, add twice the amount of cold water and bring to the boil. Reduce the heat, cover and simmer gently for about 15 minutes.

3. Quinoa is cooked when the grains have doubled in size and are slightly translucent. If you like the grains really soft, leave the quinoa to simmer for about 5 minutes longer. Finally, finish with a pinch of salt.

Nutrition values*

This recipe contains per person: 651kcal, 47g protein, 44g carbohydrates and 22g fat.

If you only use 120g chicken meat (see ‘Knowledge’ section) per person, but leave the other ingredients as is, the recipe contains 608kcal, 40g protein, 44g carbohydrate and 22g fat.

The recipe was calculated using mushrooms. Porcini mushrooms provide 39kcal per 100g and only 0.5g of carbohydrates, mushrooms only 25kcal. Porcini mushrooms contain even fewer carbohydrates than mushrooms, but the difference is less than 1g/100g and is not significant in this dish.

Tips and tricks

Mushrooms, are classified as vegetables from a nutritional point of view. They contain a lot of dietary fibre and ensure a slow rise in blood sugar levels. As they only contain traces of carbohydrates, they are a satiating ingredient.

Quinoa should be placed in a sieve and rinsed thoroughly under running water, otherwise the cooked grains will later become slightly bitter. This is due to the saponins, which can be washed off. Cooked quinoa tends to clump together. It can simply be loosened up a little with a fork.

• This meal can be enhanced with the addition of other vegetables, which also aids in slowing the increase in blood sugar. Although the mushrooms already serve as an effective buffer, they shrink significantly in the oven, leaving space for more! Great alternatives include: pumpkin slices, oven-roasted tomatoes, beans, spinach, or any other seasonal vegetables.

Diabetes Management

At this time, you can enter 44g of carbohydrates in your bolus calculator and receive your personalised bolus suggestion.