Lemon-Herb Baked Chicken with Quinoa & Steamed Greens

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.

Ingredients (with estimated Glycemic Index):

• 2 skinless, boneless chicken breasts (about 6 oz each) — GI: 0 (protein)
• 1 cup cooked quinoa (measured cooked) — GI: 53
• 4 cups mixed steamed greens (spinach + Swiss chard + kale) — GI: 0–15 (leafy greens very low)
• 1 tbsp extra-virgin olive oil — GI: 0
• 2 cloves garlic, minced — GI: 30
• Zest and juice of 1 lemon — GI: 20
• 1 tsp dried oregano — GI: 0
• 1 tsp dried thyme — GI: 0
• 1/2 tsp black pepper — GI: 0
• 1/2 tsp sea salt (or to taste) — GI: 0
• 1/4 cup chopped fresh parsley — GI: 0
• Optional garnish: 1 tbsp toasted slivered almonds (for crunch; omit if avoiding nuts) — GI: 15

Cooking instructions:

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.

Flavor profile explanation:

• Bright lemon and fresh parsley lift the savory herbs; garlic and oregano add Mediterranean warmth without added purines.

Serving size:

• 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):