Sesame Chicken with Quinoa and Vegetables
Tender chicken marinated in a punchy mix of soy sauce, teriyaki and fresh ginger meets crisp vegetables and nutty quinoa. The marinade keeps the meat wonderfully juicy and gives every bite a deep, Asian-inspired flavour. Add colourful peppers with leek and spring onions that stay crunchy in the pan, then finish with toasted sesame seeds for that little extra something on the plate.
Ingredients
- 600 g chicken breast
- 1 leek
- 1 bunch spring onions
- 3 peppers, one red, one yellow and one green
- 300 g quinoa
- 2 tbsp soy sauce, for seasoning the chicken and vegetables
- 4 tbsp sesame seeds
- pepper
- olive oil
- 4 tbsp soy sauce, for the marinade
- 2 tbsp teriyaki sauce, for the marinade
- 1 tbsp sweet soy sauce, kecap manis; for the marinade
- 20 g fresh ginger, peeled and finely grated, for the marinade
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 520 kcal | 2,080 kcal |
| Carbohydrates | 52 g | 208 g |
| Protein | 46 g | 184 g |
| Fat | 14 g | 56 g |
| Fibre | 6 g | 24 g |
| of which sugar | 7 g | 28 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- At least 2 hours before cooking, rinse the chicken breast, pat dry with kitchen paper and cut into bite-sized pieces.
- Peel and finely grate the ginger. Stir together with the soy sauce, teriyaki sauce and sweet soy sauce to make a marinade, then pour it over the chicken. Cover and leave to marinate in the fridge for at least 2 hours.
- Wash the leek well, halve it lengthways and rinse thoroughly again on the inside, then slice. Wash the spring onions and cut into thin rings, using the green parts too. Wash the peppers, remove the seeds and cut into small strips.
- Rinse the quinoa thoroughly under hot water and drain. Add to a pan with 650 ml of salted water and simmer gently over low heat for about 15 to 20 minutes.
- Meanwhile, heat some olive oil in a large frying pan. Add the leek, spring onions and peppers and cook over medium heat for about 10 minutes. Remove the vegetables from the pan and set aside.
- Fry the marinated chicken in the same pan until cooked through and browned all over.
- Return the vegetables to the pan with the chicken, season with 2 tbsp soy sauce and pepper, and adjust to taste.
- Serve the quinoa on plates and spoon the chicken and vegetables over the top. Scatter with sesame seeds. If you like, toast the sesame seeds first in a dry pan for extra flavour.
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Nutrition facts per serving (estimate)
| Calories | 520 kcal |
|---|---|
| Carbohydrates | 52 g |
| Protein | 46 g |
| Fat | 14 g |
| Fibre | 6 g |
| of which sugar | 7 g |
Frequently asked questions
How long should the chicken marinate?
At least 2 hours in the fridge, so the meat soaks up the flavour of the marinade and stays lovely and juicy.
Do I need to toast the sesame seeds?
Toasting is optional, but it noticeably deepens the nutty flavour of the seeds. Just toast them briefly in a dry pan.
Can I swap the quinoa for a different side?
Yes, rice or bulgur work just as well with this dish.
Is this recipe gluten-free?
No, as soy sauce and teriyaki sauce usually contain gluten. For a gluten-free version, use certified gluten-free products.
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