Grilled Chicken with Quinoa and Steamed Vegetables

Grilled Chicken with Quinoa and Steamed Vegetables

Recipe: Grilled Chicken with Quinoa and Steamed Vegetables

A balanced, protein-rich meal perfect for lunch or dinner. This recipe combines lean chicken breast, nutrient-dense quinoa, and colorful steamed vegetables for a satisfying and nutritious meal.

Ingredients

  • 1 medium (150g) skinless, boneless chicken breast
  • 1/2 cup (92g) cooked quinoa
  • 1 cup (150g) steamed mixed vegetables (e.g., broccoli, carrots, and bell peppers)
  • 1 teaspoon (5ml) olive oil
  • 1 teaspoon (5g) garlic powder (or fresh minced garlic)
  • 1 teaspoon lemon juice (optional)
  • Salt and pepper to taste

Instructions

  1. Prepare the Chicken:

    • Season the chicken breast with garlic powder, salt, and pepper.
    • Drizzle with olive oil and a splash of lemon juice (optional).

  2. Grill the Chicken:

    • Heat a grill pan or skillet over medium heat.
    • Cook the chicken for about 6-7 minutes per side, or until fully cooked (internal temperature of 165°F/74°C).
    • Let it rest for a minute, then slice into strips.

  3. Cook the Quinoa:

    • If not pre-cooked, prepare quinoa according to package instructions (about 15 minutes simmered in water or broth).

  4. Steam the Vegetables:

    • Steam broccoli, carrots, and bell peppers for about 5 minutes or until tender but still crisp.

  5. Assemble the Plate:

    • Serve the grilled chicken with a side of cooked quinoa and steamed vegetables.

  6. Optional Garnish:

    • Add a squeeze of fresh lemon juice for extra flavor.

Nutritional Breakdown

Let’s calculate the calories, protein, fats, and carbs for this recipe.

Nutritional Breakdown for Grilled Chicken with Quinoa and Steamed Vegetables

  • Calories: 454 kcal
  • Protein: 53g
  • Fat: 12g
  • Carbohydrates: 30g

Preparation Time

  • Total Time: 20 minutes
    • 5 minutes prep
    • 15 minutes cooking

Why It’s Great

This meal is perfect for:

  • High Protein Intake: Lean chicken breast supports muscle recovery and keeps you full.
  • Complex Carbs: Quinoa provides long-lasting energy.
  • Nutrient-Dense Veggies: Packed with vitamins, minerals, and fiber.

Enjoy this simple, balanced meal for lunch or dinner, fueling your body with clean and nutritious ingredients! 🍗🥦🍋

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