SafePlates

Ingredients

• 200g quinoa
• 300g fresh chicken breast
• 1 large carrot
• 1 zucchini
• 1 red bell pepper (optional, can be replaced with other low-histamine vegetables such as more zucchini)
• 2 EL olive oil
• Salt and pepper
• Fresh herbs of your choice (e.g., parsley or basil, make sure they are low-histamine herbs)

Instructions

1. Cook the quinoa in a pot of water according to the package instructions. After cooking, drain and set aside.
2. Rinse the chicken breast, pat dry, and cut into cubes. Sear in a pan with 1 EL olive oil over medium heat on all sides until cooked through. Remove from the pan and set aside.
3. Wash the carrot, zucchini, and optional bell pepper and cut into small pieces. Heat the remaining olive oil in the pan and sauté the vegetables in it for about 5–7 minutes, until they are soft but still slightly firm to the bite.
4. Add the seared chicken and the cooked quinoa to the vegetables in the pan. Mix everything well and season with salt and pepper.
5. Remove the pan from the heat and stir in the fresh herbs.
6. Divide the quinoa vegetable skillet onto plates and serve. Enjoy your meal!

Tip

Make sure the chicken is fresh and is cooked immediately after purchase or stored well-chilled to minimize histamine formation. Use only fresh, low-histamine herbs and vegetables to maximize tolerability.