BBQ Chicken Breast with Cauliflower & Red Quinoa - Innit

Ingredients

4 Servings

Meat & Seafood

  • Boneless Skinless Chicken Breasts 4

  • Bacon 1

Spices

  • Mustard Powder 1/2 tablespoon

  • Ground Cumin 1/2 teaspoon

  • Paprika 1/2 teaspoon

  • Salt 3 1/4 teaspoons

  • Black Pepper 2 pinches

Produce

  • Yellow Onion 1/4

  • Cauliflower 1 head

  • Thyme 5/8 bunch

  • Garlic Clove 4 cloves

Pantry

  • Water 310 milliliters

  • Black Treacle 2 tablespoons

  • Olive Oil 59 milliliters

  • Ketchup 240 milliliters

  • White Vinegar 1 tablespoon

  • Light Brown Sugar 2 tablespoons

Dry Goods

  • Red Quinoa 110 grams

Preparation

  1. Preheat

    Preheat the oven to 220C.

    Connect Oven
  2. Start BBQ Sauce

    Prepare ingredients. Wrap bacon slice tightly around thyme. Add olive oil to medium saucepan over medium heat. Add bacon-wrapped thyme, cook for 3 - 4 minutes. Add onion & garlic, continue to cook slowly for 5 minutes.

    • 1/2 bunch Thyme
    • 1/4 Yellow Onion
    • 1 clove, smashed Garlic Clove
    • 1 Bacon
    • 1 tablespoon Olive Oil
  3. BBQ Sauce Cont.

    Add remaining ingredients to saucepan with bacon. Reduce heat to low; cook, stirring occasionally, for 10-15 minutes. Strain sauce.

    • 240 milliliters Ketchup
    • 2 tablespoons Black Treacle
    • 1/4 teaspoon Salt
    • 1/2 teaspoon Paprika
    • 1/2 tablespoon Mustard Powder
    • 1 tablespoon White Vinegar
    • 2 tablespoons Light Brown Sugar
    • 1/2 teaspoon Ground Cumin
    • 1 pinch Black Pepper
  4. Cook Cauliflower

    Toss or coat cauliflower & garlic with olive oil. Season with salt. Cook for 25 minutes.

    • 1 head, small florets Cauliflower
    • 2 tablespoons Olive Oil
    • 1 teaspoon Salt
    • 2 cloves, sliced Garlic Clove
  5. Cook Chicken Breast

    Season chicken. Cook for 22 - 28 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 4, 8oz breasts Boneless Skinless Chicken Breasts
    • 1 pinch Black Pepper
    • 1 tablespoon Olive Oil
    • 1/2 tablespoon Salt
  6. Flavour & Boil Quinoa

    Combine all ingredients in large pot & bring to a boil.

    • 1 clove, smashed Garlic Clove
    • 2 sprigs Thyme
    • 1/2 teaspoon Salt
    • 110 grams Red Quinoa
    • 310 milliliters Water
  7. Cover & Simmer Quinoa

    Reduce heat & simmer, covered, for 15 minutes. Remove garlic & thyme. Fluff with a fork.

    • 110 grams Red Quinoa
  8. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Low Calorie 700 kcal  
Total Fat 19.0 g 24%
Total Saturated Fat 3.5 g 18%
Unsaturated Fat 16 g  
Cholesterol 170 mg 56%
Sodium 2700 mg 120%
Total Carbohydrate 61 g 22%
Fiber Total Dietary 6 g 20%
Sugars Total 32 g  
Excellent Source: Protein 61 g 121%
Excellent Source: Vitamin C 77 mg 90%
Calcium Ca 119 mg 10%
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By Innit Culinary Team