Lemon Garlic Herb Chicken with Quinoa and Roasted Vegetables

Nourish Your Body with a Delicious High-Protein Meal

Welcome to your journey of discovering wholesome and delightful meals that not only tantalize your taste buds but also nourish your body! Today, we’re diving into a recipe that combines the best of both worlds: high-quality protein and vibrant, colorful vegetables. Whether you’re a busy professional, a parent juggling multiple responsibilities, or simply someone looking to make healthier choices, this Lemon Garlic Herb Chicken with Quinoa and Roasted Vegetables is the perfect solution.

Cooking healthy doesn’t have to be boring or time-consuming! In just a few simple steps, you can create a meal that is packed with flavor and nutrients, helping you to feel energized and satisfied. Plus, by choosing organic and high-quality ingredients, you’re not only supporting your health but also promoting sustainable practices. So grab your apron, roll up your sleeves, and let’s get cooking!

 

Full Shopping List

Here’s everything you’ll need for this healthy, protein-packed meal. All ingredients are chosen to be as natural and holistic as possible.

• For the Chicken:
  • 4 organic, free-range chicken breasts (about 1.5 lbs)
  • 3 tablespoons extra virgin olive oil
  • 3 cloves garlic, minced
  • Juice of 1 lemon (about 2 tablespoons)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

• For the Quinoa:
  • 1 cup quinoa (rinsed)
  • 2 cups low-sodium vegetable broth or water
  • 1 tablespoon olive oil
  • Salt to taste

• For the Roasted Vegetables:
  • 1 red bell pepper, chopped
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 1 red onion, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste

• For Serving:
  • Fresh parsley for garnish (optional)
  • Lemon wedges (optional)

Gluten/Dairy-Free Substitutes: This recipe is naturally gluten- and dairy-free. Always check labels on broth and any packaged ingredients to ensure they meet your dietary needs.

Preparation Steps

Let’s break it down step by step:

1. Marinate the Chicken: In a bowl, whisk together olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper. Add the chicken breasts and ensure they are well coated. Cover and refrigerate for at least 30 minutes (or up to 4 hours for more flavor).
2. Prepare the Quinoa: Rinse the quinoa under cold water in a fine-mesh strainer. This helps remove the natural coating that can make quinoa taste bitter.
3. Chop the Vegetables: While the chicken is marinating, chop the red bell pepper, zucchini, broccoli, and red onion into bite-sized pieces.
4. Preheat the Oven: Preheat your oven to 400°F (200°C).

Cooking and Baking Instructions

Now, let’s cook!

1. Roast the Vegetables:
   • On a baking sheet, toss the chopped vegetables with olive oil, salt, and pepper. Spread them out in a single layer.
   • Roast in the preheated oven for about 20-25 minutes, until they are tender and slightly caramelized. Stir halfway through for even cooking.
2. Cook the Quinoa:
   • In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water) along with a pinch of salt. Bring to a boil.
   • Once boiling, reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit for 5 minutes, then fluff with a fork.
3. Cook the Chicken:
   • In a large skillet over medium-high heat, add a bit of olive oil and cook the marinated chicken breasts for about 6-7 minutes on each side, or until they reach an internal temperature of 165°F (75°C). You can also grill the chicken if preferred for a smoky flavor.

Serving Suggestions

Once everything is cooked, it’s time to serve:

1. Plate the Meal: Start by placing a generous scoop of quinoa on each plate. Top it with sliced chicken breasts and a side of roasted vegetables.
2. Garnish: Sprinkle fresh parsley on top for a pop of color and flavor. Serve with lemon wedges for an extra burst of citrus.
3. Side Ideas: This dish pairs well with a simple green salad or steamed green beans for added freshness.

Additional Tips

• Flavor Boosters: Add a pinch of red pepper flakes to the chicken marinade for a spicy kick or sprinkle some feta cheese on the vegetables before serving (if not dairy-free).
• Meal Prep: This meal can be made in bulk and stored in the fridge for easy lunches throughout the week. Just reheat the chicken and veggies in the microwave.
• Vegetarian Option: Substitute the chicken with marinated and grilled tempeh or tofu for a plant-based version.

In summary, this Lemon Garlic Herb Chicken with Quinoa and Roasted Vegetables is a delicious, nutritious meal that showcases high-quality protein sources and fresh ingredients. It’s quick to prepare, flavorful, and perfect for any night of the week.

Funny Story

Before we dive into the recipe, let me share a little funny story. One day, I decided to impress my friends with my culinary skills by making a similar dish. Armed with enthusiasm and a somewhat questionable knowledge of cooking, I marinated the chicken, prepped the veggies, and confidently started cooking. Everything was going great until I accidentally used a tablespoon of cinnamon instead of oregano in the marinade! The look on my friends’ faces when they took the first bite was priceless—let’s just say it was a dinner to remember!

The moral of the story? Cooking is all about experimenting and learning from our mistakes. Luckily, today’s recipe is foolproof and guaranteed to be a hit! So, let’s get started on making a meal that will have everyone coming back for seconds!