Chicken Quinoa Stir-Fry

Name: Chicken Quinoa Stir-Fry
Prep time: 15 min
Cook time: 30 min
Yield: 10
Ingredients: 2 chicken breasts, cut into cubes; 1 cup quinoa; 2 cups of water; 1 carrot, peeled and cut into thin slices; 1 zucchini, cut into thin slices; 2 bell peppers, seeds removed, cut into thin slices; 2 tbsp olive oil; 1 tbsp fresh grated ginger; 1 clove of garlic, finely chopped; 1/2 tsp turmeric; Salt and black pepper to taste

This recipe was created by a gourmet who, upon discovering her histamine intolerance, decided to craft meals that were both delicious and good for her health. The Chicken Quinoa Stir-Fry was one of her first creations, inspired by her love for stir-fry dishes. As she savored the delightful combination of flavors, she knew she needed to share this recipe with others facing similar dietary needs.

Prep Time15 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This Chicken Quinoa Stir-Fry is perfect for a low histamine diet since all its ingredients are known to be either low in histamine or histamine-neutral. It avoids the use of high-histamine sauces and seasonings, like soy sauce or vinegar, and replaces them with fresh ginger, garlic, and turmeric for flavor. Quinoa, chicken, and fresh vegetables are also naturally low in histamine, making this a safe, nourishing, and enjoyable meal for those managing histamine levels.

Ingredients

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2 chicken breasts, cut into cubes

1 cup quinoa

2 cups of water

1 carrot, peeled and cut into thin slices

1 zucchini, cut into thin slices

2 bell peppers, seeds removed, cut into thin slices

2 tbsp olive oil

1 tbsp fresh grated ginger

1 clove of garlic, finely chopped

1/2 tsp turmeric

Salt and black pepper to taste

Instructions

0Rinse the quinoa under cold water until the water runs clear.
1In a saucepan, bring the 2 cups of water to a boil. Add the quinoa, lower the heat to low, cover, and cook for 15 minutes or until the quinoa is cooked and the water is absorbed. Set aside.
2In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the chicken cubes, season with salt and black pepper, and stir-fry until they are well cooked. Remove the chicken from the skillet and set aside.
3In the same skillet, add another tablespoon of olive oil. Add the carrots, zucchini, and bell peppers. Stir-fry for 5-7 minutes or until the vegetables are tender but still crisp.
4Add the garlic, ginger, and turmeric to the vegetables and stir-fry for another minute.
5Add the cooked quinoa and the chicken cubes back into the skillet. Stir well to combine all the ingredients. Adjust seasoning if necessary.
6Serve the stir-fry immediately and enjoy.

Tipps

Cook Quinoa Perfectly

Don't forget to rinse quinoa thoroughly before cooking. This removes its natural coating, called saponin, which can make it taste bitter or soapy.

Variety of Vegetables

Feel free to use any low-histamine vegetables you prefer or have on hand. This recipe is versatile and allows for creativity in the kitchen.

Fresh Ingredients

Always use fresh ingredients when possible. Fresh, unprocessed foods tend to have lower histamine levels compared to their processed counterparts.

Safe Storage

If there are leftovers, store them in an airtight container in the refrigerator. Consume within a day or two to avoid increase in histamine levels.

Proper Cooking

Make sure to cook chicken thoroughly to avoid foodborne illnesses. It should reach an internal temperature of 165°F (74°C).

Nutrition Facts

Calories420
Protein30g
Carbs45g
Fat13g
Fiber6g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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