Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is a Dinner international recipe with 646 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
646 kcal
Total Time
30 min
Servings
1
Protein
59.3 g
About This Recipe
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around quinoa, chicken breast, and sweet potato.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 646 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 30 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato worth coming back to.
Ingredients
Instructions
For this recipe, you need cooked quinoa.
Wash and cut the sweet potato into sticks, trying to make it even for an even cooking process.
Soak it in 2/3 of the oil and cook in the air fryer over 356°F (180°C) for 20 minutes. Stir after the first ten minutes. If you want to use the oven, cook it over 356°F (180°C) for 20-25 minutes.
Then cut off the bottom part of the asparagus, chop the garlic and cut the tomato into pieces.
Heat the remaining oil and, once heated, add the garlic, asparagus, tomatoes and a pinch of salt.
Mix well and cook for 5 minutes over medium heat while stirring from time to time. If you want, you can cover the pan for an even cooking process.
Once the asparagus are tender, remove.
Add the chicken breast, cover and let cook each side for 4 minutes. Add salt and pepper.
Serve the quinoa with the fried sweet potato, asparagus, tomato and chicken on a plate.
Nutrition Snapshot
Forkd Score · Strong
This recipe scores well for protein density, fiber density, and micronutrient coverage relative to its per-serving calories.
Calories
646
Protein
59.3g
Carbs
137.2g
Fat
26.1g
Fiber
17.5g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Meal Prep and Storage
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato has about 646 calories per serving based on the current ingredient list and serving size on this page.
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato takes about 30 minutes from start to finish. That is roughly about 30 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
Most ingredients in Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Yes, Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
Reheat Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Yes. Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
A large skillet, saucepan, or sheet pan works well for Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
No. Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is not vegetarian as written because it includes Chicken Breast.
Yes. Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Pan Seared Chicken with Quinoa, Fried Sweet Potato, Asparagus and Tomato already lands in a fairly high-protein range at about 59.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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