–4 chicken tenderloins or breast strips
–rosemary (fresh if possible)
–tomato (1, medium, fresh, chopped)
–onion (one-half, chopped)
–white wine (cooking wine is fine)
–chicken broth (non-fat, low sodium)
–broccoli (1 bunch, fresh)
–hot sauce (such as Tabasco)
–salt and pepper
1 – Place two-thirds cup of quinoa in a covered baking dish. Add 1 and one-third cups of chicken broth and a few drops of olive oil. Stir. Microwave on high for 6 minutes; then microwave for 9 minutes on 50 percent power. When finished, keep covered to preserve warmth.
2 – Place 1 chopped tomato and one-half chopped onion in a covered baking dish with a little white wine. Season with salt, pepper, rosemary, and olive oil. Microwave on high for 3 minutes. When finished, nestle the chicken amid the tomato and onion. Season with salt, pepper, rosemary, and olive oil. Set aside.
3 – Cut off the stalk from the broccoli, and discard, leaving the stems and florets. Break apart and arrange in a circle in a covered baking dish. Season with salt, pepper, and olive oil. Microwave on high for 4 minutes.
4 – Microwave the chicken for 5 minutes on high.
5 – Serve the chicken hot, atop the quinoa, and serve the broccoli with hot sauce as a side.
–chicken adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; other recipes original.