Grilled Chicken Breast with Quinoa and Roasted Veggies: A Perfect High-Protein Meal
Chicken and Roasted Veggies breast with quinoa recipe is a delicious and nutrient-dense lunch for anyone who wants to eat properly and still feel satisfied. It combines lean protein from the chicken breast, complex carbs from the quinoa, and a colorful selection of roasted vegetables to produce a satisfying, tasty, and filling entrée.
This recipe is quick, simple to prepare, and has the ideal balance of nutrients, making it a great choice for anybody searching for a healthy dinner option or meal planning for the week.
Grilled Chicken Breast with Quinoa and Roasted Veggies Recipe
- 20 minutes for preparation
- 30 minutes is the cooking time.
- 50 minutes in total.
- Four servings
Ingredients:
For the chicken:
- Two skinless, boneless chicken breasts, each weighing roughly 6 ounces
- One tablespoon of olive oil
- One teaspoon of powdered garlic
- One teaspoon of ordinary or smoked paprika
- To taste, add salt and pepper.
- Half of a lemon’s juice
Regarding the Quinoa:
- One cup of washed quinoa
- Two cups of water or chicken broth (for taste)
- A pinch of salt
For the Vegetables That We Roast:
- Slice one zucchini into rounds.
- Cut one red bell pepper into strips.
- Slice one yellow bell pepper into strips.
- One tablespoon of olive oil
- One teaspoon of optional dried oregano
- One teaspoon of powdered garlic
- To taste, add salt and pepper.
Extra Garnishes:
- Freshly cut cilantro or parsley
- A dash of lemon juice
- For a little richness, feta cheese is optional.
Instructions:
- Let the chicken marinate:
- Combine the olive oil, lemon juice, paprika, garlic powder, salt, and pepper in a small bowl.
- Allow the chicken breasts to marinate for at least 15 minutes after rubbing them on both sides (you can marinade them longer in the fridge for additional flavor).
- Prepare the Quinoa:
- Rinse the quinoa, add water (or broth), and season with salt in a medium pot. Place over medium-high heat and bring to a boil.
- After it comes a boil, lower the heat to low, cover the saucepan, and simmer until the quinoa is soft and the liquid has been absorbed, about 15 minutes.
- Take off the heat, use a fork to fluff the quinoa, and leave aside. Until it’s time to serve, you can keep it covered.
- Roast the Vegetables:
- Set the oven temperature to 400°F, or 200°C.
- Place the bell peppers and zucchini slices in a single layer on a baking sheet. Sprinkle with salt, pepper, oregano (if using), and garlic powder after drizzling with olive oil.
- Coat the vegetables uniformly with the oil and seasoning by tossing them.
- Bake the vegetables in a preheated oven for 20 to 25 minutes, turning them halfway through, or until they are soft and have a little sear on the edges.
- Grill the Chicken:
- Set your grill or grill pan over medium-high heat while the vegetables roast.
- Grill the marinated chicken breasts for approximately 6–7 minutes on each side, or until the juices flow clear and the internal temperature reaches 165°F (75°C).
- Before slicing, take the chicken off the grill and allow it to rest for a few minutes.
- Put the Dish Together:
- Spoon some of the quinoa onto each plate to serve.
- Place the grilled chicken slices and the roasted vegetables on top.
- Add some fresh cilantro or parsley as a garnish for a taste and color boost. For added brightness, you can also pour some lemon juice on top.
Information about Nutrition (per serving):
- 450–500 kcal, depending on serving sizes.
- 40–45g of protein
- 40–45g of carbohydrates
- 15–18g of fat (good fats from olive oil)
- Fiber: 6–8 g
Why People Love This Meal:
Balanced Nutrition: The roasted veggies provide fiber and antioxidants, the chicken provides lean protein, and the quinoa provides complex carbohydrates. This is an excellent illustration of a well-balanced, healthful lunch that promotes energy levels, muscle repair, and general wellbeing.
Quick & Easy: This dish is ideal for hectic weeknights or meal planning for the coming week because it takes less than an hour to prepare.
Delicious & Adaptable: You can easily change the flavor on the roasted vegetables and chicken to suit your tastes. For heat, add additional spices like chili pepper or cumin, or change up the vegetables to include your preferred ones.
Meal Prep Friendly: You may make more of this recipe and keep it in the refrigerator for up to three or four days. It’s a fantastic lunch or dinner choice for hectic days and reheats nicely.
Adding Quinoa and Roasted Veggies to Your Grilled Chicken Breast to Personalize It:
- This dish is quite adaptable and may be made with any ingredients you have in the kitchen or to fit your particular dietary requirements. You can customize this meal in the following ways:
- Use Different Vegetables: Instead of zucchini and bell peppers, use sweet potatoes, broccoli, carrots, or Brussels sprouts. Just remember to modify the roasting time as needed.
- Add More Protein: To increase the protein level, try serving the chicken with a hard-boiled egg, a scoop of hummus, or a sprinkling of grilled tofu.
- Grain Substitutes: Brown rice, farro, couscous, or even cauliflower rice, which is lower in carbohydrates, can be used in place of quinoa if you’re not a fan.
- Herbs & Spices: To give the recipe a distinctive touch, try experimenting with different flavors like curry powder, turmeric, lemon zest, or fresh basil.
Grilled Chicken with Quinoa Summary:
For individuals who want to eat healthily without sacrificing flavor, grilled chicken breast with quinoa and roasted vegetables is an easy, filling, and healthy lunch. This dish offers all the ingredients you need, including lean protein, fiber, vitamins, and healthy fats, whether you’re meal planning or just need a quick and well-balanced dinner. Additionally, you can customize it by changing the grains, spices, and vegetables to your preference.
FAQs
Q 1. How long for chicken breasts on the grill?
Ans. Depending on the thickness, grilling chicken breasts on medium-high heat usually takes around 6-7 minutes per side. To make sure the chicken is cooked through, it’s crucial to use a thermometer because the precise time can change.
Q 2. What is the secret to grilling chicken?
Ans. The key to grilling chicken is timing, temperature control, and preparation. The following are crucial pointers for achieving succulent, delicious grilled chicken.
Q 3. What is the nutritional value of grilled chicken?
Ans. The type of chicken used (breast, thigh, skin-on, or skinless), the marinade or seasoning, and the serving size can all affect how nutritious grilled chicken is. Nonetheless, the following summarizes the nutritional composition of a 3-ounce (85g) portion of grilled chicken breast that is skinless and boneless:
Q 4. Why do bodybuilders eat grilled chicken?
Ans. Because it contains a variety of vital nutrients that are necessary for muscle building, repair, and general health, bodybuilders frequently consume grilled chicken. This explains why grilled chicken is a mainstay in the diets of many bodybuilders. The building block of muscle is protein. A great source of high-quality protein is chicken, particularly skinless, boneless chicken breast.
Q 5. Is grilled chicken is healthy or not ?
Ans. Grilled chicken is generally considered healthy, especially when prepared in a simple, minimal-fat way, such as grilling it without excessive oil or heavy sauces.
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