Lemon-Herb Chicken with Quinoa & Garlicky Green Beans

Description: A 30-minute, pantry-friendly, Type-2 diabetic–friendly dinner: lean chicken breast, low-GI quinoa, and fiber-rich green beans brightened with lemon and garlic. Simple one-pan stovetop steps, bold but mindful seasoning.

Ingredients (with estimated Glycemic Index for each)

• 8 oz (225 g) boneless skinless chicken breast — GI: 0 (negligible carbs)
• 3/4 cup (150 g) dry quinoa (yields ~2 cups cooked) — GI: 53
• 8 oz (225 g) fresh or frozen green beans — GI: 15
• 1 tbsp olive oil — GI: 0
• 2 cloves garlic, minced — GI: 30
• 1 lemon — juice and zest — GI: 20
• 1 tsp dried oregano — GI: 0
• 1/2 tsp ground black pepper — GI: 0
• 1/2 tsp sea salt (adjust to taste) — GI: 0
• 1/2 cup low-sodium chicken broth or water — GI: 0
• Optional: 1 tbsp chopped parsley for garnish — GI: 0

Cooking instructions

1. Rinse quinoa under cold water. In a small saucepan, combine quinoa and 1 1/2 cups water (or low-sodium broth). Bring to a boil, reduce to low, cover and simmer 12 minutes. Remove from heat and let stand covered 5 minutes.
2. While quinoa cooks, slice chicken breast into 1/2-inch strips. Season with salt, pepper, lemon zest, and oregano.
3. Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add chicken strips and sear 3–4 minutes per side until golden and cooked through (internal temp 165°F / 74°C). Transfer chicken to a plate and keep warm.
4. In the same skillet, add minced garlic and sauté 30 seconds until fragrant. Add green beans and 1/2 cup broth (or water). Cover and steam 3–4 minutes (for fresh) or 4–6 minutes (for frozen) until tender-crisp.
5. Uncover, squeeze lemon juice over green beans, season to taste, and return chicken to skillet to rewarm for 1 minute while tossing everything together.
6. Fluff quinoa with a fork. Plate 1/2 cup cooked quinoa per person, top with chicken and green beans. Garnish with parsley if using.

Flavor profile explanation

• Bright citrus from lemon and aromatic oregano lift the lean chicken; garlic adds savory depth. Olive oil provides healthy monounsaturated fat while keeping the dish light.

Serving size

• Makes 2 servings. Each serving: ~4 oz cooked chicken, 1/2 cup cooked quinoa, ~1 cup green beans.

Nutritional facts (per serving) — AI-generated estimate, not guaranteed accurate

• Calories: 380
• Total Fat: 12 g
•  Saturated Fat: 2 g
• Protein: 36 g
• Total Carbohydrate: 34 g