Coaching Association of Canada
Sport Nutrition

Dijon Chicken & Quinoa Skillet

  • 5 tsp olive oil, divided
  • 1 lb. boneless, skinless chicken breasts, cut into 2-inch pieces
  • 1/4 plus 1/8 tsp sea salt, divided
  • 1/2 teaspoon ground black pepper
  • 1 cup quinoa, rinsed
  • 5 oz baby kale (about 5 packed cups)
  • 3 tablespoon Dijon mustard
  • 2 tablespoon pure maple syrup
  • 1 tablespoon fresh lemon juice
  • 1/3 cup dried unsweetened cranberries

 Makes 4 servings

  1. In a large skillet or sauté pan on medium-high, heat 2 tsp oil. Add chicken, season with 1/4 tsp salt and pepper and cook, stirring occasionally, until lightly browned, 3 to 4 minutes. Stir in quinoa, 1 3/4 cup water and remaining 1/8 tsp salt. Increase heat to high, cover and bring to a boil. Reduce heat to medium and simmer, covered, stirring occasionally, for about 15 minutes.

  2. Add about half of kale and cover skillet to let it wilt slightly, about 1 minute. Add remaining half of kale and stir to combine. Cover and simmer until kale is tender and liquid is absorbed, 4 to 6 minutes. (NOTE: If all the liquid absorbs before kale finishes cooking, add more water as needed.) Remove from heat.

  3. In a small bowl, whisk together mustard, maple syrup, lemon juice, and remaining 3 tsp oil. To skillet, add about half of mustard sauce and the cranberries and stir to combine. Divide among plates and drizzle evenly with remaining mustard sauce.

  • Calories: 392
  • Carbohydrates: 39 g
  • Protein: 33 g
  • Fat: 11g
  • Fibre: 5.5g

Sport Benefits: A quick and easy post-game or practice meal for the whole family. Pair with a glass of milk or add a greek yogurt for dessert and you’ve got a balanced recovery meal!

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