Lean Grilled Chicken with Roasted Vegetables & Herbed Quinoa

🥘 Ingredients

• 150g skinless chicken breast
• 1/2 cup (90g) uncooked quinoa
• 1 cup broccoli florets
• 1/2 red bell pepper, chopped
• 1/2 zucchini, sliced
• 1/4 red onion, sliced
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• 1/2 tsp paprika
• Juice of 1/2 lemon
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)

👨‍🍳 Instructions

1. 1
   Preheat your oven to 200°C (400°F).
2. 2
   Toss broccoli, red bell pepper, zucchini, and red onion with 1/2 tbsp olive oil, half the garlic, salt, pepper, and 1/4 tsp thyme and paprika. Spread on a baking tray and roast for 20 minutes, tossing halfway.
3. 3
   While vegetables roast, rinse quinoa thoroughly. In a small saucepan, combine quinoa with 1 cup water and a pinch of salt. Bring to a boil, cover, reduce heat, and simmer for 15 minutes. Turn off heat and let it steam for 5 more minutes.
4. 4
   Brush chicken breast with remaining olive oil and season with salt, pepper, remaining paprika, thyme, oregano, and garlic.
5. 5
   Heat a nonstick grill pan over medium-high heat. Grill chicken for 5-7 minutes per side until cooked through and juices run clear. Squeeze lemon juice over chicken after grilling.
6. 6
   Fluff quinoa with a fork, stir in chopped parsley, and an optional squeeze of lemon.
7. 7
   Plate herbed quinoa, top with juicy grilled chicken, and serve roasted vegetables on the side. Garnish with more fresh parsley as desired.

📊 Nutritional Information

• Vitamin C: 82mg (95% DV)
• Vitamin A: 1360 IU (27% DV)
• Vitamin B6: 0.9mg (51% DV)
• Iron: 3mg (17% DV)
• Magnesium: 85mg (20% DV)
• Potassium: 890mg (19% DV)
• Dietary Fiber: 6g (21% DV)

💡 Cooking Tips

• Use a meat thermometer to ensure chicken reaches 74°C (165°F) for juiciness and safety.
• Let quinoa sit covered after cooking for fluffier texture.
• Try marinating chicken breast for 10-15 minutes in spices for deeper flavor.
• Chop vegetables evenly to ensure even roasting and caramelization.