A balanced and flavorful dinner featuring lean grilled chicken breast marinated in fresh lemon and herbs, served alongside nutritious quinoa and a medley of steamed vegetables. Perfect for supporting your weight loss goals while providing essential nutrients.
🥘 Ingredients
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 lemon (juiced and zested)
- 2 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 cup quinoa
- 2 cups low-sodium chicken broth
- 1 cup broccoli florets
- 1 cup baby carrots
- 1 red bell pepper (sliced)
- Fresh parsley for garnish
👨🍳 Instructions
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1
In a bowl, combine olive oil, lemon juice and zest, minced garlic, dried oregano, dried thyme, salt, and pepper.
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2
Add the chicken breasts to the marinade, ensuring they are well-coated. Let them marinate for at least 30 minutes in the refrigerator.
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3
Rinse the quinoa under cold water. In a saucepan, bring the low-sodium chicken broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all liquid is absorbed. Fluff with a fork.
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4
Preheat the grill to medium-high heat. Grill the marinated chicken breasts for 6-7 minutes on each side or until fully cooked and no longer pink in the center.
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5
While the chicken is grilling, steam the broccoli florets and baby carrots until tender, about 5-7 minutes.
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6
In a skillet, sauté the sliced red bell pepper with a teaspoon of olive oil until slightly softened, about 3-4 minutes.
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7
Serve the grilled chicken over a bed of quinoa, accompanied by the steamed vegetables and sautéed bell peppers. Garnish with fresh parsley.
📊 Nutritional Information
- Calories: 480 kcal
- Protein: 40g
- Carbohydrates: 45g
- Fats: 15g
- Fiber: 8g
- Sugar: 7g
- Sodium: 350mg
💡 Cooking Tips
- Ensure the chicken is pounded to an even thickness for uniform grilling.
- Marinating the chicken for longer (up to overnight) can enhance the flavor.
- Rinse quinoa thoroughly to remove its natural bitter coating, saponin.
- Use a meat thermometer to check that the chicken reaches an internal temperature of 165°F (74°C).
- Prepare all ingredients beforehand to make the cooking process smoother and quicker.
✨ Why This Recipe is Perfect for You
This delicious and nutritious meal is tailored to support your weight loss journey while fitting seamlessly into your classic diet preferences. The lean protein from the chicken and the wholesome quinoa provide sustained energy for your active lifestyle, especially with your regular workouts. By choosing a balanced combination of vegetables, you're nourishing your body to achieve that goal of feeling better and enhancing your physique. Keep up the great work—each healthy choice brings you closer to your desired results!