Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

• Serves: 4
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Difficulty: Easy

Introduction

Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables is more than just a meal; it’s a celebration of seasonal produce and bold flavors. This Mediterranean-inspired recipe highlights the use of vibrant herbs and citrus, which enhance the natural tastes of proteins. The zesty lemon marinade infuses the chicken with bright, tangy aromas, while the quinoa provides a nutritious base, rich in protein and fiber.

This dish is perfect for health-conscious foodies or anyone looking to incorporate more nutritious meals into their diet. Simple enough for a weeknight supper yet sophisticated enough to impress guests, the grilled chicken, with its charred exterior and juicy interior, pairs beautifully with the nutty quinoa and slightly caramelized roasted vegetables, making each bite a treat.

Whether you’re meal prepping for the week or seeking a filling dinner, this Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables is guaranteed to please. Let’s dive into the details of this nutritious dish!

Ingredients

For the Chicken:

• Boneless, Skinless Chicken Breasts – 4 pieces (about 1.5 pounds)
  Tender and easy to grill, chicken breasts are an excellent source of lean protein.
• Lemon Juice – 1/4 cup
  Freshly squeezed lemon juice brightens the flavors and helps tenderize the chicken.
• Olive Oil – 3 tablespoons
  Adds richness and moisture to the marinade.
• Garlic – 3 cloves, minced
  Provides a fragrant, savory element to the dish.
• Fresh Herbs (Parsley, Thyme, or Rosemary) – 2 tablespoons, chopped
  Herbs enhance the flavor profile with their aromatic qualities.
• Salt and Pepper – to taste
  Essential for seasoning and bringing out the natural flavors of the chicken.

For the Quinoa:

• Quinoa – 1 cup
  A protein-rich grain that’s gluten-free and full of nutrients.
• Vegetable Broth or Water – 2 cups
  Using broth adds extra flavor to the quinoa.
• Olive Oil – 1 tablespoon
  Enhances the flavor of the cooked quinoa.
• Salt – 1/2 teaspoon
  For seasoning the quinoa while cooking.

For the Roasted Vegetables:

• Bell Peppers – 1 red and 1 yellow, sliced
  Add sweetness and color to the dish.
• Zucchini – 1 medium, sliced
  Offers a tender texture and mild flavor.
• Red Onion – 1 medium, sliced
  Adds a savory sweetness when roasted.
• Olive Oil – 2 tablespoons
  Helps to caramelize the vegetables for enhanced flavor.
• Salt and Pepper – to taste
  Important for seasoning the vegetables.
• Dried Italian Herbs (Oregano, Basil) – 1 teaspoon
  These herbs add depth and a Mediterranean touch to the roasted vegetables.

Instructions

1. Marinate the Chicken

• Step 1: In a large mixing bowl, combine the lemon juice, olive oil, minced garlic, chopped herbs, salt, and pepper.
• Step 2: Add the chicken breasts to the marinade, ensuring they are well-coated.
• Step 3: Cover and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor.

2. Prepare the Quinoa

• Step 4: Rinse the quinoa under cold water in a fine mesh strainer to remove the bitter coating.
• Step 5: In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), and salt.
• Step 6: Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
• Step 7: Remove from heat, fluff with a fork, and stir in olive oil. Set aside.

3. Roast the Vegetables

• Step 8: Preheat your oven to 425°F (220°C).
• Step 9: On a large baking sheet, toss the sliced bell peppers, zucchini, and red onion with olive oil, salt, pepper, and Italian herbs until well coated.
• Step 10: Spread the vegetables out in a single layer and roast in the preheated oven for 20-25 minutes, or until tender and caramelized, stirring halfway through.

4. Grill the Chicken

• Step 11: Preheat your grill to medium-high heat.
• Step 12: Remove the chicken from the marinade and discard the marinade.
• Step 13: Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
• Step 14: Remove from the grill and let rest for a few minutes before slicing.

5. Serve

• Step 15: On each plate, serve a generous scoop of quinoa, top it with sliced grilled chicken, and arrange roasted vegetables alongside.
• Step 16: Garnish with extra herbs or lemon wedges if desired. Enjoy!

Tips for Perfect Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables

1. Use Fresh Ingredients: Fresh herbs and lemon juice significantly enhance the flavor of the chicken. Whenever possible, opt for fresh over dried.
2. Don’t Skip the Marinade: Allowing the chicken to marinate helps to infuse flavors and tenderize the meat. Aim for at least 30 minutes for the best results.
3. Monitor the Grill Temperature: Ensure your grill is properly heated before adding the chicken to achieve nice grill marks and prevent sticking.
4. Rest the Chicken: Let the grilled chicken rest for a few minutes before slicing to keep it juicy and tender.

Variations to Try

• Herb Variations: Experiment with different herbs, such as cilantro or dill, for a unique flavor profile.
• Vegetable Options: Swap in seasonal vegetables like asparagus, carrots, or broccoli for a different mix.
• Add Spices: For a kick, sprinkle some red pepper flakes on the chicken before grilling.
• Quinoa Mix-Ins: Stir in chopped spinach, diced tomatoes, or feta cheese into the cooked quinoa for added flavor and nutrition.

Pairing Suggestions

• Wine: A chilled Sauvignon Blanc or a light Pinot Grigio complements the lemon and herb flavors beautifully.
• Salad: A light arugula salad with a lemon vinaigrette pairs well with this dish, adding freshness.
• Bread: Serve with whole-grain bread or a warm pita for a heartier meal.

Make Ahead Tips

• Prep the Marinade: Mix the marinade a day in advance and store it in the refrigerator. Marinate the chicken just before cooking.
• Cook Quinoa Ahead: Quino.a can be cooked in advance and reheated. Store it in an airtight container in the fridge for up to 4 days.
• Roast Vegetables Ahead: Prepare the vegetables and roast them a few hours in advance. They can be served warm or at room temperature.

Storage & Reheating

• Refrigerate Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat Gently: To reheat, use the microwave for individual servings or warm in the oven at 350°F (175°C) for about 10 minutes.

Allergen Info & Substitutions

• Gluten-Free: This recipe is naturally gluten-free, making it suitable for gluten-sensitive individuals.
• Dairy-Free: This dish is dairy-free as it does not contain any dairy products.
• Substitutions: If you have allergies to any specific vegetables, feel free to replace them with others you enjoy or have on hand.

Chef’s Notes

Grilled Lemon Herb Chicken with Quino.a and Roasted Vegetables is one of my go-to recipes for busy weeknights. It’s easy to prepare, packed with flavor, and can be modified based on whatever ingredients you have available. I love serving it with a side of homemade tzatziki sauce for an extra layer of flavor. This dish is perfect for meal prep; simply double the ingredients, and you’ll have delicious lunches ready for the week ahead!

Nutritional Information (Per Serving)

• Calories: 400
• Protein: 35g
• Carbohydrates: 45g
• Fat: 12g
• Fiber: 7g
• Sodium: 300mg

FAQs

1. What does adding lemon juice to chicken do?
   Adding lemon juice helps to tenderize the meat, enhance flavor, and prevent dryness during cooking. The acidity penetrates the chicken, making it juicy and flavorful.
2. What is lemon chicken sauce made of?
   Lemon chicken sauce is typically made from lemon juice, chicken broth, garlic, herbs, and sometimes cream or butter for richness. It can vary based on the recipe but is generally tangy and savory.
3. Why do you rub lemon on chicken before cooking?
   Rubbing lemon on chicken enhances flavor and acidity, which aids in breaking down proteins, resulting in tender meat. It also helps create a nice crust during grilling or roasting.
4. What is the secret to grilling chicken?
   The key to grilling chicken is to marinate it beforehand, maintain a consistent grill temperature, and avoid flipping it too often. Letting the chicken rest after grilling helps retain moisture.

Inspiration to Try This Recipe

Grilled Lemon Herb Chicken with Quino.a and Roasted Vegetables is more than just a meal; it’s an experience that allows you to savor the vibrant flavors of fresh ingredients. This recipe is ideal for family gatherings, meal prepping, or enjoying a quiet dinner at home. Embrace the healthy goodness and delight in every bite! Whether you’re an experienced cook or a beginner, this dish is simple enough to inspire confidence and creativity in the kitchen. Give it a try, and bring a taste of the Mediterranean to your table!