Chicken Breast with Quinoa
Highlighted under: Healthy & Light
A healthy and delicious dish combining lean chicken breast and nutritious quinoa.
This chicken breast with quinoa recipe offers a delicious and healthy meal option that is perfect for any day of the week. The combination of tender chicken and nutty quinoa creates a satisfying dish that is both flavorful and nutritious.
Why You Will Love This Recipe
- Packed with protein and essential nutrients
- Quick and easy to prepare for busy weeknights
- Versatile dish that can be customized with your favorite vegetables
Nutritional Benefits of Quinoa
Quinoa is often labeled a superfood due to its impressive nutritional profile. Unlike many grains, quinoa is a complete protein, containing all nine essential amino acids. This makes it an excellent choice for those seeking plant-based protein sources. Additionally, quinoa is rich in fiber, which aids digestion and helps maintain a healthy gut. With its low glycemic index, quinoa is also a smart carbohydrate choice for those managing blood sugar levels.
Packed with vitamins and minerals, quinoa provides a good dose of magnesium, iron, and B vitamins. Magnesium helps in muscle function and energy production, while iron is crucial for transporting oxygen in the bloodstream. The B vitamins play a significant role in converting food into energy, making quinoa a fantastic addition to a balanced diet.
Customizing Your Dish
One of the best aspects of Chicken Breast with Quinoa is its versatility. You can easily customize this dish by incorporating a variety of vegetables. Consider adding spinach, zucchini, or cherry tomatoes to enhance both the flavor and nutritional value. You can also experiment with different herbs and spices to suit your taste preferences, such as adding basil for a fresh twist or cumin for a touch of warmth.
If you're looking to add more color and nutrients, try incorporating roasted vegetables like carrots and asparagus. Not only will this elevate the dish aesthetically, but it will also provide additional vitamins and minerals, making your meal even healthier. This adaptability makes it suitable for anyone, whether you're following a specific diet or just want to use up what you have in your fridge.
Making it a Meal Prep Staple
Chicken Breast with Quinoa is ideal for meal prep enthusiasts. This dish holds up well in the refrigerator, making it perfect for preparing ahead of time. You can easily batch cook the chicken and quinoa on the weekend, portioning them into containers for quick grab-and-go meals during busy weekdays. To keep things fresh, consider adding your favorite toppings or dressings just before serving.
Meal prepping not only saves time but also helps you maintain a healthier diet. By having nutritious meals ready, you're less likely to reach for unhealthy snacks or fast food options. This dish complements a balanced meal plan, providing the protein, fiber, and essential nutrients your body needs to thrive.
Ingredients
For the Chicken
- 4 chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
For the Quinoa
- 1 cup quinoa
- 2 cups chicken broth
- 1 cup diced bell peppers
- 1/2 cup chopped parsley
- Juice of 1 lemon
Make sure to rinse the quinoa before cooking to remove any bitterness.
Instructions
Prepare the Chicken
Preheat your oven to 400°F (200°C). In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Coat the chicken breasts with the mixture and place them in a baking dish.
Bake the Chicken
Bake the chicken in the preheated oven for 25 minutes or until cooked through and juices run clear. Remove from oven and let it rest.
Cook the Quinoa
While the chicken is baking, rinse the quinoa under cold water. In a medium saucepan, bring chicken broth to a boil. Add quinoa and diced bell peppers, reduce to a simmer, cover, and cook for 15 minutes.
Combine and Serve
Once the quinoa is cooked, fluff with a fork and stir in chopped parsley and lemon juice. Serve the quinoa alongside the baked chicken breast.
Enjoy your healthy and flavorful chicken breast with quinoa!
Serving Suggestions
When serving Chicken Breast with Quinoa, consider pairing it with a light salad or steamed vegetables for a complete meal. A simple arugula salad with a vinaigrette can complement the dish beautifully, adding a refreshing crunch. Alternatively, roasted sweet potatoes or a medley of seasonal vegetables can enhance the flavor profile and add even more nutrients.
For a heartier meal, you might serve the chicken and quinoa with a side of whole-grain bread or a warm pita. This creates a satisfying and well-rounded dining experience that is both filling and nutritious.
Storing Leftovers
If you happen to have leftovers, storing them properly is key to maintaining their freshness. Allow the chicken and quinoa to cool to room temperature before transferring them to airtight containers. They can be refrigerated for up to three days. For longer storage, consider freezing the portions, which can last up to three months. Just remember to label the containers with dates to keep track of their freshness.
When reheating, ensure the chicken is heated through to a safe internal temperature of 165°F (74°C). You can reheat the quinoa separately, adding a splash of water or broth to help restore its texture. This way, you can enjoy the delicious flavors of this dish even after a few days!
Why Choose Lean Proteins?
Incorporating lean proteins like chicken breast into your diet is essential for maintaining muscle mass and supporting overall health. Lean proteins are lower in saturated fats, making them a healthier option compared to their fatty counterparts. They help keep you full longer, which can be beneficial for weight management.
Additionally, lean proteins provide essential amino acids that your body needs for various functions, including repairing tissues and producing enzymes. Pairing chicken with quinoa not only boosts your protein intake but also ensures you're getting a well-rounded meal packed with nutrients.
Questions About Recipes
→ Can I use brown rice instead of quinoa?
Yes, brown rice can be used as a substitute, but the cooking time will be longer.
→ Is this recipe gluten-free?
Yes, both chicken and quinoa are naturally gluten-free.
→ Can I add vegetables to the quinoa?
Absolutely! Feel free to add any vegetables you like, such as spinach, zucchini, or peas.
→ How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Chicken Breast with Quinoa
A healthy and delicious dish combining lean chicken breast and nutritious quinoa.
Created by: Amber Walsh
Recipe Type: Healthy & Light
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
For the Chicken
- 4 chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
For the Quinoa
- 1 cup quinoa
- 2 cups chicken broth
- 1 cup diced bell peppers
- 1/2 cup chopped parsley
- Juice of 1 lemon
How-To Steps
Preheat your oven to 400°F (200°C). In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Coat the chicken breasts with the mixture and place them in a baking dish.
Bake the chicken in the preheated oven for 25 minutes or until cooked through and juices run clear. Remove from oven and let it rest.
While the chicken is baking, rinse the quinoa under cold water. In a medium saucepan, bring chicken broth to a boil. Add quinoa and diced bell peppers, reduce to a simmer, cover, and cook for 15 minutes.
Once the quinoa is cooked, fluff with a fork and stir in chopped parsley and lemon juice. Serve the quinoa alongside the baked chicken breast.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 500mg
- Total Carbohydrates: 36g
- Dietary Fiber: 5g
- Sugars: 2g
- Protein: 30g