Pan-Seared Chicken with Southwestern Quinoa Salad

Tender pan-seared chicken breast seasoned with classic herbs, served alongside a colorful and protein-packed Southwestern quinoa and black bean salad, with crisp green beans for a satisfying and healthy meal.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 5
• Cuisine: American
• Difficulty: Easy
• Cost: $3.42/serving

Dietary

• High-Protein
• High-Fiber
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Fat

Tags

• quick
• healthy
• savory
• fresh
• comfort food
• roast

Ingredients

• 1.5 pound chicken breast (boneless, skinless)
• 2 tablespoon olive oil (extra virgin)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper (freshly ground)
• 1 teaspoon kosher salt (divided)
• 1.5 cup quinoa (uncooked)
• 3 cup water
• 15 ounce black beans (canned, rinsed and drained)
• 1.5 cup frozen corn (thawed)
• 0.5 red onion (small, finely diced)
• 1 red bell pepper (diced)
• 0.25 cup fresh cilantro (chopped)
• 0.25 cup lime juice
• 0.5 teaspoon chili powder (mild)
• 0.25 teaspoon garlic powder
• 1 pound green beans (trimmed)

Instructions

1. Pound the chicken breasts to an even 1-inch thickness if necessary. Season the chicken with 1/2 teaspoon kosher salt, the dried oregano, dried thyme, and black pepper.
2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes per side, or until cooked through and golden brown. Remove the chicken from the skillet and set aside.
3. While the chicken cooks, combine the uncooked quinoa, 3 cups of water, and the remaining 1/2 teaspoon kosher salt in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Fluff with a fork.
4. Steam the green beans until tender-crisp, about 5-7 minutes. You can do this in a microwave steamer or a pot with a steamer basket.
5. In a large bowl, combine the cooked quinoa, rinsed and drained black beans, thawed frozen corn, finely diced red onion, diced red bell pepper, and chopped fresh cilantro.
6. In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lime juice, chili powder, and garlic powder. Pour this dressing over the quinoa mixture and toss to combine well.
7. Slice the cooked chicken breasts. Serve the sliced chicken alongside the Southwestern Quinoa Salad and steamed green beans.

Notes

Leftovers will keep well in an airtight container for 3-4 days. The quinoa salad is delicious served cold or at room temperature.

Nutrition (per serving)

• Calories: 565
• Protein: 44.2 g
• Carbohydrates: 68.5 g
• Fat: 12.8 g
• Fiber: 10.9 g
• Sodium: 1122 mg
• Saturated Fat: 1.4 g
• Sugar: 12.3 g
• Cholesterol: 96 mg