Lemon-Herb Chicken with Quinoa and Sautéed Greens
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Ingredients
Instructions
- 1
Prep (2–3 min): Rinse quinoa in a fine sieve. Pat chicken dry, season both sides with 1/4 tsp salt and 1/4 tsp pepper.
- 2
Start quinoa (15–18 min): In a medium saucepan bring 2 cups low-sodium chicken broth (or water) to a boil. Add rinsed quinoa, reduce to low, cover and simmer 15 minutes until liquid is absorbed. Remove from heat and let sit covered 5 minutes, then fluff with a fork.
- 3
While quinoa cooks — make lemon-herb sauce: In a small bowl whisk lemon zest + 2 tbsp lemon juice, 1 tbsp olive oil, minced garlic, Dijon mustard, oregano, thyme, remaining salt and pepper.
- 4
Cook chicken (8–10 min): Heat a nonstick skillet over medium-high heat. Add 1/2 tbsp olive oil. Sear chicken 4–5 minutes per side until golden and internal temp reaches 165°F (74°C). During the last minute, spoon half the lemon-herb sauce over the chicken and let glaze.
- 5
Rest and slice (2 min): Transfer chicken to a cutting board; rest 3 minutes, then slice thinly.
- 6
Sauté greens (3–4 min): In the same skillet, add remaining 1/2 tbsp olive oil if needed. Add chopped greens, a pinch of salt, and sauté 2–3 minutes until wilted but bright. Stir in remaining lemon-herb sauce and parsley; finish with red pepper flakes if using.
- 7
Plate: Divide quinoa between two plates (about 3/4 cup cooked each). Top with sautéed greens and sliced lemon-herb chicken. Sprinkle toasted almonds for crunch if using.
Description: A 30-minute, pantry-friendly, lactose- and egg-free dinner focused on low-GI ingredients and lean poultry. Quick, high-protein, fiber-forward, and safe for latex-fruit and shellfish allergies.
- Prep (2–3 min): Rinse quinoa in a fine sieve. Pat chicken dry, season both sides with 1/4 tsp salt and 1/4 tsp pepper.
- Start quinoa (15–18 min): In a medium saucepan bring 2 cups low-sodium chicken broth (or water) to a boil. Add rinsed quinoa, reduce to low, cover and simmer 15 minutes until liquid is absorbed. Remove from heat and let sit covered 5 minutes, then fluff with a fork.
- While quinoa cooks — make lemon-herb sauce: In a small bowl whisk lemon zest + 2 tbsp lemon juice, 1 tbsp olive oil, minced garlic, Dijon mustard, oregano, thyme, remaining salt and pepper.
- Cook chicken (8–10 min): Heat a nonstick skillet over medium-high heat. Add 1/2 tbsp olive oil. Sear chicken 4–5 minutes per side until golden and internal temp reaches 165°F (74°C). During the last minute, spoon half the lemon-herb sauce over the chicken and let glaze.
- Rest and slice (2 min): Transfer chicken to a cutting board; rest 3 minutes, then slice thinly.
- Sauté greens (3–4 min): In the same skillet, add remaining 1/2 tbsp olive oil if needed. Add chopped greens, a pinch of salt, and sauté 2–3 minutes until wilted but bright. Stir in remaining lemon-herb sauce and parsley; finish with red pepper flakes if using.
- Plate: Divide quinoa between two plates (about 3/4 cup cooked each). Top with sautéed greens and sliced lemon-herb chicken. Sprinkle toasted almonds for crunch if using.
Flavor profile explanation
-
Bright citrus and garlic with savory herbs and a touch of mustard create a tangy, fresh finish that complements the mild chicken and nutty quinoa. Red pepper flakes add optional warmth.
-
Makes 2 generous servings (about 1 chicken breast + 3/4 cup cooked quinoa + greens per serving).
Nutritional facts (per serving — AI-generated estimate; for guidance only)
| Nutrition Facts | Amount per serving |
|---|---|
| Calories | 480 kcal |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Cholesterol | 95 mg |
| Sodium | 420 mg |
| Total Carbohydrate | 48 g |
| Dietary Fiber | 6 g |
| Total Sugars | 2 g |
| Added Sugars | 0 g |
| Protein | 44 g |
| Vitamin D | 0 mcg |
| Calcium | 60 mg |
| Iron | 3 mg |
| Potassium | 700 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation
- Lean protein (chicken) and fiber-rich quinoa + greens slow glucose absorption. Portion control and low added sugars keep glycemic load moderate. Olive oil adds healthy monounsaturated fat. Low-sodium broth and mindful salt keep blood-pressure-friendly.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
