Garlic-Herb Chicken and Quinoa

Pan-roasted chicken breasts seasoned with fragrant Mediterranean herbs served alongside fluffy garlic quinoa and roasted bell peppers.

• Prep: 15 min
• Cook: 25 min
• Total: 40 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Medium
• Cost: $3.49/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• Low-Calorie
• Low-Fat
• Low-Saturated-Fat
• Halal

Tags

• sauté
• healthy
• tangy
• classic

Ingredients

• 1.5 pound chicken breast (boneless, skinless)
• 1 cup white quinoa (rinsed)
• 2 cup chicken broth (low-sodium)
• 2 red bell peppers (cut into thick wedges)
• 1 yellow onion (sliced into wedges)
• 1 tablespoon olive oil
• 1 tablespoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 lemon (halved)

Instructions

1. Combine rinsed white quinoa, chicken broth, and 1/4 teaspoon salt in a medium pot. Bring to a boil, cover, reduce heat, and simmer for 15 minutes until liquid is absorbed, then fluff with a fork.
2. Season chicken breasts on both sides with dried oregano, garlic powder, and 1/2 teaspoon salt.
3. Heat 1/2 tablespoon olive oil in a large skillet over medium heat. Sear chicken breasts for 6 to 7 minutes per side until deeply browned and cooked through to 165 degrees Fahrenheit. Squeeze juice from half the lemon over the chicken and remove to a cutting board to rest.
4. In the same skillet, add remaining 1/2 tablespoon olive oil, sliced red bell peppers, yellow onion, and remaining 1/4 teaspoon salt. Sauté over medium-high heat for 6 minutes until charred at edges and tender.
5. Slice chicken breasts against the grain and serve over garlic-herb quinoa alongside the sautéed peppers and onions with fresh lemon wedges.

Notes

Simmering quinoa in chicken broth infuses it with deep flavor without adding excess calories.

Nutrition (per serving)

• Calories: 441
• Protein: 44.8 g
• Carbohydrates: 42.8 g
• Fat: 10.7 g
• Fiber: 6.5 g
• Sodium: 1096 mg
• Saturated Fat: 1.3 g
• Sugar: 16.7 g
• Cholesterol: 120 mg