If you’re in the market for a comfort-food overhaul, you’ve found the right dish. Kiss the temptation of that sauce-covered, fried favorite goodbye with this healthy modification. With quinoa and chicken– hello, protein overload!–this comfort food recipe will leave you feeling full and satisfied. Throw in some edamame for added color and that extra boost of protein.
Ingredients for up to 5 servings:
1lb. ground chicken breast*
2 cups low-sodium chicken broth
1 cup raw quinoa (yields a little over 2 cups cooked quinoa)
1 cup frozen edamame beans
1 cup chopped carrots
1/2 cup chopped red onions
1 tbsp minced garlic (or garlic paste)
Coconut oil spray
2 tbsp Bragg Liquid Aminos (or coconut aminos)
2 tbsp Sriracha
1 tbsp ginger paste
1 tbsp low-sodium teriyaki sauce (optional, but recommended)
*Note: If you cannot find ground chicken breast in your local grocery store, you can put
Chicken breast cutlets into a high-powered blender or food processor and pulse blend to create minced
1. Cook quinoa according to the instructions on the package, but use low-sodium chicken broth instead of water, or 1 cup chicken broth and 1 cup water. Set the quinoa aside and allow it to cool to room temperature.
2. In a small bowl, mix together the ingredients for the sauce.
3. Set a nonstick skillet on medium heat and spray with coconut oil. Add garlic, carrots, and red onions. Cook until the red onions become clear.
4. Toss in ground chicken breast and completely cook the meat. Use a wooden spoon or spatula to chop up the chicken.
5. Increase the heat to medium-high and add the cooked quinoa. Before adding, make sure the quinoa has cooled and is “dry” (or not carrying a lot of moisture). Stir.
6. Pour in the sauce and stir quickly so that it does not burn.
7. Add eggs to the skillet and stir and chop so that the egg spreads evenly throughout the mixture.
8. Finally, reduce heat to medium and add frozen edamame beans. Stir until the beans are completely
Approximate macros for 1 of 5 servings:
338 calories, 33g protein, 29g carbs, 10g fat, 5g fiber
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: