Fuel your body with this delicious Lemon Herb Grilled Chicken with Quinoa, a perfect high protein dinner that’s both flavorful and easy to make. This vibrant meal is packed with nutrients, making it ideal for a healthy weeknight option.
Key Ingredients & Substitutions:
- Chicken Breasts: Boneless, skinless chicken thighs work well too.
- Quinoa: Brown rice or farro can be used as alternatives.
- Fresh Herbs: Parsley, dill, or oregano can be swapped for cilantro.
- Lemon: Use bottled lemon juice if fresh isn’t available.
Ingredients:
For the Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 tbsp olive oil
- Juice of 1 large lemon
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- 1/4 tsp black pepper
- 1/2 tsp salt
- 2 tbsp fresh cilantro, chopped (optional, for garnish)
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1/4 tsp salt
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 420 calories
- Tools Needed: Mixing bowl, grill or grill pan, small saucepan, cutting board.
Step-by-Step Instructions:
1. Prepare the Chicken Marinade
In a medium bowl, combine the olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper. Whisk these ingredients together until they are well combined. Place the chicken breasts into the marinade, ensuring they are fully coated.
2. Marinate the Chicken
Allow the chicken to marinate for at least 10 minutes at room temperature, or cover and refrigerate for up to 30 minutes for deeper flavor. While the chicken marinates, you can start preparing the quinoa. This step enhances the high protein dinner recipe.
3. Cook the Quinoa
Rinse the quinoa thoroughly under cold water. In a small saucepan, combine the rinsed quinoa, vegetable broth or water, and salt. Bring this mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.
4. Grill the Chicken
Preheat your grill or grill pan to medium-high heat. Place the marinated chicken breasts on the hot grill. Cook for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C).
5. Rest and Serve
Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This allows the juices to redistribute, keeping your high protein dinner tender. Serve the sliced lemon herb grilled chicken over a bed of fluffy quinoa, optionally garnished with fresh cilantro.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to the marinade for a bit of heat.
- Veggies: Serve alongside roasted asparagus or steamed broccoli for added nutrition.
- Mediterranean Twist: Include chopped cherry tomatoes, cucumber, and a drizzle of tahini sauce.
- Different Grains: Try couscous or farro instead of quinoa for a different texture.
Storage Instructions:
Store any leftover Lemon Herb Grilled Chicken and Quinoa in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in the microwave or a skillet until heated through, adding a splash of water or broth to prevent drying out.
Frequently Asked Questions (FAQ):
Q: Can I bake the chicken instead of grilling?
A: Yes, you can bake the chicken at 375°F (190°C) for 20-25 minutes, or until cooked through.
Q: Do I need to rinse quinoa?
A: Rinsing quinoa removes its natural bitter coating called saponin, resulting in a better taste.
Q: What if I don’t have fresh herbs?
A: You can use dried herbs; just remember that dried herbs are more potent, so use about half the amount.
Q: How can I ensure my chicken is tender?
A: Avoid overcooking the chicken, and always allow it to rest for a few minutes after cooking.
Q: Can I prepare the marinade ahead of time?
A: Yes, you can prepare the marinade up to 24 hours in advance and keep it in the refrigerator.
Q: Is this recipe good for meal prep?
A: Absolutely! This high protein dinner is excellent for meal prep, providing healthy meals for several days.