Lemon-Herb Chicken with Quinoa and Sautéed Greens

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.

Ingredients (with estimated Glycemic Index for each)

• 2 boneless, skinless chicken breasts (about 10 oz / 280 g) — GI: 0 (protein)
• 1 cup (170 g) quinoa, rinsed — GI: 53
• 2 cups low-sodium chicken broth or water — GI: 0
• 1 tablespoon olive oil — GI: 0
• 1 medium lemon (zest + 2 tbsp juice) — GI: 20
• 2 cloves garlic, minced — GI: 30
• 1 tsp Dijon mustard — GI: 35
• 1 tsp dried oregano — GI: 0
• 1 tsp dried thyme — GI: 0
• 1/2 tsp black pepper — GI: 0
• 1/2 tsp salt (or to taste) — GI: 0
• 6 cups mixed leafy greens (spinach, Swiss chard, or kale), roughly chopped — GI: 15
• 1/4 cup chopped fresh parsley (optional) — GI: 0
• 2 tbsp toasted slivered almonds (optional, for crunch) — GI: 0
• Red pepper flakes, pinch (optional) — GI: 0

Cooking instructions (30 minutes)

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.

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.