Monday: Lemon-Herb Chicken with Quinoa and Broccoli
Mediterranean · 50 mins
Grilled chicken breast with lemon, herbs, fluffy quinoa, and roasted broccoli.
SBy sundeat
Servings
4
4 pieces Boneless skinless chicken breast
2 pieces Lemon (zest and juice)
4 tbsp Extra-virgin olive oil
4 clove Garlic
3 tbsp Fresh parsley, chopped
1 tbsp Fresh thyme leaves
1 tsp Dried oregano
2 tsp Kosher salt
1 tsp Black pepper
1.5 cup Quinoa
3 cup Low-sodium chicken broth
2 pieces Broccoli
0.25 tsp Red pepper flakes
Calories
515 kcal
Protein
48g
Carbs
29g
Fat
24g
Fiber
7g
Sugar
3g
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Marinate Chicken
1. Zest both lemons into a large bowl, then squeeze in the juice of both. Mince the garlic and add it with half the olive oil, parsley, thyme, oregano, half the salt and the black pepper. Whisk together.
2. Pound the chicken breasts to an even 2 cm (¾ inch) thickness, add to the marinade and turn to coat. Marinate for at least 20 minutes at room temperature, or up to 4 hours refrigerated.
4 pieces Boneless skinless chicken breast
Quinoa and Broccoli
3. Preheat the oven to 220°C (425°F). Rinse the quinoa under cold running water for 1 minute, then combine with the chicken broth in a medium saucepan and bring to a boil. Reduce to low, cover and simmer for 15 minutes until the liquid is absorbed.
1.5 cup Quinoa,
3 cup Low-sodium chicken broth
4. Cut the broccoli into florets and toss on a baking sheet with the remaining olive oil, remaining salt and the red pepper flakes. Roast for 15 to 18 minutes until tender and charred at the edges.
5. Heat a grill or grill pan over medium-high heat and oil lightly. Grill the chicken for 5 to 6 minutes per side until deeply marked and the internal temperature reaches 74°C (165°F). Rest for 5 minutes, then slice.
6. Fluff the quinoa with a fork and divide among plates. Top with sliced chicken and roasted broccoli, and spoon over any remaining juices. Finish with a squeeze of lemon and extra parsley if desired.
