Lemon-Herb Baked Chicken with Quinoa & Steamed Greens
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Ingredientes
Instrucciones
- 1
Preheat oven to 400°F (200°C). Pat chicken breasts dry and season with salt, pepper, half the lemon zest, oregano, and thyme.
- 2
In a small bowl mix 1 tbsp olive oil, minced garlic, remaining lemon juice, and a pinch of salt. Brush over chicken.
- 3
Place chicken in a baking dish and roast 18–22 minutes, or until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice.
- 4
While chicken roasts, rinse 1/3 cup dry quinoa and cook per package for 1 cup cooked (typically 1 part quinoa to 2 parts water; simmer 15 min, fluff).
- 5
Steam mixed greens until wilted but still bright (3–5 minutes). Toss with a light drizzle (about 1 tsp) of olive oil, remaining lemon zest, and chopped parsley. Season to taste.
- 6
Plate: 1 cooked chicken breast (or 3 oz portion for stricter carb/protein balance) with 1/2 cup cooked quinoa and 2 cups steamed greens. Sprinkle almonds if using.
- 7
Bright lemon and fresh parsley lift the savory herbs; garlic and oregano add Mediterranean warmth without added purines.
- 8
Recipe yields 2 servings. Each serving: ~1 chicken breast, 1/2 cup cooked quinoa, 2 cups steamed greens.
- 9
Lean chicken is a moderate-purine protein but lower than red meat and organ meats; portion control helps. If you prefer lower purine, swap chicken for firm tofu (low purine) or extra quinoa and beans in small portions (beans have moderate purine; monitor portion size).
- 10
Avoid shellfish, red meats, and high-fructose ingredients. Emphasize hydration and vegetables.
Description: A low-purine, Type 1 diabetes–friendly balanced plate: lean chicken breast, low-GI quinoa, and non-starchy greens dressed with lemon and herbs for bright flavor and steady glucose response.
- Preheat oven to 400°F (200°C). Pat chicken breasts dry and season with salt, pepper, half the lemon zest, oregano, and thyme.
- In a small bowl mix 1 tbsp olive oil, minced garlic, remaining lemon juice, and a pinch of salt. Brush over chicken.
- Place chicken in a baking dish and roast 18–22 minutes, or until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice.
- While chicken roasts, rinse 1/3 cup dry quinoa and cook per package for 1 cup cooked (typically 1 part quinoa to 2 parts water; simmer 15 min, fluff).
- Steam mixed greens until wilted but still bright (3–5 minutes). Toss with a light drizzle (about 1 tsp) of olive oil, remaining lemon zest, and chopped parsley. Season to taste.
- Plate: 1 cooked chicken breast (or 3 oz portion for stricter carb/protein balance) with 1/2 cup cooked quinoa and 2 cups steamed greens. Sprinkle almonds if using.
Flavor profile explanation:
-
Bright lemon and fresh parsley lift the savory herbs; garlic and oregano add Mediterranean warmth without added purines.
-
Recipe yields 2 servings. Each serving: ~1 chicken breast, 1/2 cup cooked quinoa, 2 cups steamed greens.
Nutritional facts (per serving, AI-estimated; based on FDA-style layout):
| Amount per serving | |
|---|---|
| Calories | 420 kcal |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Cholesterol | 85 mg |
| Sodium | 420 mg |
| Total Carbohydrate | 32 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Added Sugars | 0 g |
| Protein | 38 g |
| Vitamin D | 0 mcg |
| Calcium | 80 mg |
| Iron | 3 mg |
| Potassium | 700 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type 1 diabetic & gout-friendly notes:
- Lean chicken is a moderate-purine protein but lower than red meat and organ meats; portion control helps. If you prefer lower purine, swap chicken for firm tofu (low purine) or extra quinoa and beans in small portions (beans have moderate purine; monitor portion size).
- Avoid shellfish, red meats, and high-fructose ingredients. Emphasize hydration and vegetables.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
