Symptom Tolerance Scores
Instructions
- 1
Heat the olive oil in a medium non-stick pan with a lid over medium heat. Add the chicken pieces, a pinch of salt and pepper, and cook for 3–4 minutes, stirring occasionally, until the outside is opaque but not fully cooked through.
- 2
Add the rinsed quinoa and grated carrot to the pan and stir for 1 minute to lightly toast the quinoa and distribute the carrot evenly.
- 3
Pour in the chicken stock, add half of the lemon zest and 1 tablespoon (about 15 ml) of lemon juice, then bring to a gentle simmer. Reduce heat to low, cover with a lid, and cook for 10–12 minutes until the quinoa is tender and the liquid is absorbed.
- 4
Turn off the heat, quickly stir in the chopped spinach, then cover again and let stand for 2–3 minutes so the spinach wilts and the chicken finishes cooking through.
- 5
In a small bowl, mix the Greek yogurt with the remaining lemon zest and 1–2 teaspoons of lemon juice, plus a pinch of salt to make a mild lemon yogurt spooning sauce.
- 6
Fluff the quinoa-chicken mixture with a fork, taste and adjust salt and pepper if needed, then divide into two small bowls and top each with a dollop of the lemon yogurt sauce just before serving.
GLP-1 Tips
- If you feel fatigued or slightly nauseated from GLP-1 medication, eat this slowly and start with half a portion; the soft textures, mild lemon flavor, and balanced protein–carb mix can help maintain energy without overwhelming your stomach.
- For very low appetite days, increase the yogurt topping slightly for extra protein and calories without increasing portion volume too much.
Storage
Cool completely, then store the quinoa-chicken mixture and lemon yogurt sauce in separate airtight containers in the refrigerator for up to 2 days. Reheat the quinoa mixture gently with a splash of water over low heat or in the microwave, and add the yogurt sauce after reheating.
Nutrition Information
Per serving (1 of 2 servings)