Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

 

Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

Lemon Herb Grilled Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 2 lemons
• Zest of 1 lemon
• 3 cloves garlic, minced
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
• 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and pepper.
2. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours.
3. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard the remaining marinade.
4. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
5. Remove the chicken from the grill and let it rest for a few minutes before serving.

Quinoa

Ingredients:

• 1 cup quinoa
• 2 cups low-sodium chicken or vegetable broth (or water)
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the quinoa under cold water in a fine mesh strainer.
2. In a medium saucepan, bring the broth (or water) to a boil. Add the quinoa and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Steamed Vegetables

Ingredients:

• 2 cups broccoli florets
• 2 cups carrot slices
• 1 red bell pepper, sliced
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste

Instructions:

1. Fill a large pot with about 1-2 inches of water and place a steamer basket inside. Bring the water to a boil.
2. Add the broccoli, carrots, and bell pepper to the steamer basket. Cover and steam for about 5-7 minutes, or until the vegetables are tender-crisp.
3. Remove the vegetables from the steamer and place them in a serving bowl. Drizzle with fresh lemon juice and season with salt and pepper to taste.

Serving Suggestion

• Plate one grilled chicken breast alongside a serving of quinoa and a generous portion of steamed vegetables.

Nutritional Information (approximate per serving):

• Calories: 450-500
• Protein: 35-40g
• Carbohydrates: 35-40g
• Fat: 15-20g
• Fiber: 7-9g

Enjoy your healthy, balanced, low-fat dinner!