Zone Chicken Fricassee with Quinoa

Zone Diet-balanced fricassee (12 blocks) — by Tony

• 12 Zone blocks
• Prep 20 min
• Cook 30-35 min
• Zone Diet / Bulgarian adaptation

Source: Workbook sheet «Пиле фрикасе с киноа» — Tony / Zone

Ingredients

• 224 g chicken breast — 8 protein blocks
• 80 g spring onion — 1 carb block
• 360 g grated zucchini — 1.5 carb blocks
• 120 g grated carrot — 1.5 carb blocks
• 84 g quinoa (per label) — 4 carb blocks
• 2 eggs — 2 protein blocks
• 270 ml yogurt (per label) — 2 protein + 2 carb blocks
• 28 g wholemeal flour — 2 carb blocks
• 4 tsp ghee or other fat
• Salt to taste
• Chopped parsley
• Few drops lemon juice

Method

1. Grate zucchini and carrot; chop onion and chicken. Cook with quinoa ~20-25 min. Reserve liquid.
2. Toast flour in a heavy pot; whisk in reserved broth until smooth.
3. Return vegetables, quinoa, and chicken; simmer a few minutes.
4. Beat eggs with lemon drops and yogurt; stir into pot until it gently boils again.
5. Off heat, stir in ghee; sprinkle parsley.

Calculated for Zone Diet — 12 blocks.
Author: Tony.
Lemon helps prevent curdling.