Herbed Chicken with Steamed Quinoa

Our weeknight dinner routine was in a serious slump. The same old rotations were met with less-than-enthusiastic sighs, and I was desperate for something that was both healthy and genuinely exciting. That’s when I stumbled upon the inspiration for this Herbed Chicken with Steamed Quinoa. I wanted a dish that was vibrant, packed with flavor, yet simple enough not to demand hours in the kitchen. The first time I made it, the aroma alone was a game-changer. The fragrant herbs sizzling with the chicken, the subtle nuttiness of the quinoa steaming away – it was culinary magic. My family, usually my toughest critics, were instantly won over. My eldest, who often picks at his protein, devoured every last bite of the juicy chicken, and even my picky eater happily scooped up the fluffy quinoa. It has since become a beloved staple, a dish that feels both nourishing and a little bit special, proving that healthy eating can be incredibly delicious and satisfying. It’s the kind of meal that leaves you feeling good, both while you’re eating it and long after.

Ingredients

• For the Herbed Chicken:
  • 4 boneless, skinless chicken breasts (about 6-8 oz each): The lean protein base of our dish. Pat them dry for better searing.
  • 2 tablespoons olive oil: Extra virgin, for a rich flavor and to help crisp the chicken.
  • 2 cloves garlic, minced: Adds a pungent, aromatic depth.
  • 1 tablespoon fresh rosemary, finely chopped: Its piney, robust flavor pairs beautifully with chicken.
  • 1 tablespoon fresh thyme, finely chopped: Earthy and slightly minty, a classic poultry herb.
  • 1 tablespoon fresh parsley, finely chopped: For a touch of freshness and color.
  • 1 teaspoon lemon zest: Brightens up the herb mixture.
  • 1/2 teaspoon sea salt (or to taste): Enhances all the flavors.
  • 1/4 teaspoon black pepper (or to taste): Adds a gentle kick.
  • 1 tablespoon lemon juice: For a final spritz of acidity after cooking.
• For the Steamed Quinoa:
  • 1 cup quinoa (any color): A complete protein and nutrient-rich grain.
  • 2 cups chicken or vegetable broth (or water): Using broth adds more flavor than water.
  • 1/2 teaspoon sea salt (optional, if broth is unsalted): To season the quinoa during cooking.
  • 1 tablespoon olive oil (optional): Can add a little richness and prevent sticking.

Instructions

1. Prepare the Quinoa:
* Rinse the quinoa thoroughly under cold running water using a fine-mesh sieve. This removes any bitterness from its natural coating (saponin).
* In a medium saucepan, combine the rinsed quinoa, broth (or water), and optional salt and olive oil.
* Bring the mixture to a boil over medium-high heat.
* Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 15 minutes, or until all the liquid has been absorbed.
* Remove from heat and let it stand, covered, for 5-10 minutes. This allows the quinoa to steam further and become fluffy.
* After resting, fluff the quinoa gently with a fork.

2. Prepare the Herbed Chicken:
* While the quinoa is cooking, prepare the chicken. Pat the chicken breasts dry with paper towels. This helps them sear nicely.
* In a small bowl, combine the minced garlic, chopped rosemary, thyme, parsley, lemon zest, sea salt, and black pepper. Stir well to create the herb rub.
* Rub the herb mixture evenly over all sides of each chicken breast.

3. Cook the Chicken:
* Heat 2 tablespoons of olive oil in a large skillet (cast iron works wonderfully) over medium-high heat. The oil should be shimmering but not smoking.
* Carefully place the herbed chicken breasts in the hot skillet, ensuring not to overcrowd the pan (cook in batches if necessary).
* Sear the chicken for 4-6 minutes on each side, until golden brown and a nice crust has formed.
* Reduce the heat to medium-low, cover the skillet, and continue to cook for another 8-12 minutes, or until the chicken is cooked through. The internal temperature should reach 165°F (74°C) when checked with a meat thermometer inserted into the thickest part. Cooking time will vary depending on the thickness of the chicken breasts.
* Alternatively, after searing, you can transfer the chicken to a preheated oven at 375°F (190°C) and bake for 10-15 minutes, or until cooked through.

4. Rest and Serve:
* Once cooked, remove the chicken from the skillet and transfer it to a clean cutting board. Let it rest for 5-10 minutes before slicing. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
* Squeeze the fresh lemon juice over the rested chicken.
* Slice the chicken breasts against the grain into strips or serve whole.
* Serve the herbed chicken alongside a generous portion of the steamed quinoa. Garnish with extra fresh parsley if desired.

Nutrition Facts

• Servings: 4
• Calories per serving: Approximately 480-550 kcal (This is an estimate and can vary based on chicken breast size and exact oil quantities used).
• Protein: High (approx. 45-55g) – Excellent for muscle repair, satiety, and overall bodily functions. Chicken is a fantastic source of lean protein.
• Fiber: Good source (approx. 5-7g) – Primarily from the quinoa, aiding digestion, promoting fullness, and helping to regulate blood sugar.
• Healthy Fats: Moderate (approx. 18-22g) – Mainly unsaturated fats from olive oil, beneficial for heart health.
• Low in Saturated Fat: This dish utilizes lean protein and plant-based oil, keeping saturated fat levels relatively low.
• Rich in Vitamins & Minerals: Provides B vitamins (from chicken and quinoa), iron, magnesium, and antioxidants from the herbs and lemon.

Preparation Time

• Prep Time: Approximately 20 minutes (includes rinsing quinoa, chopping herbs, and preparing chicken).
• Cook Time: Approximately 30-35 minutes (includes cooking quinoa and chicken).
• Total Time: Approximately 55 minutes. This makes it an ideal meal for a weeknight when you want something wholesome and delicious without spending hours in the kitchen. The mostly hands-off cooking time for the quinoa allows you to focus on preparing and cooking the chicken efficiently.

How to Serve

This Herbed Chicken with Steamed Quinoa is wonderfully versatile. Here are some delightful ways to serve it:

• The Classic Plate:
  • Serve a generous scoop of fluffy steamed quinoa on each plate.
  • Arrange slices of the juicy herbed chicken alongside or on top of the quinoa.
  • Garnish: A sprinkle of fresh chopped parsley or a few reserved herb sprigs, and a fresh lemon wedge on the side for an extra squeeze of brightness.
• With Steamed or Roasted Vegetables:
  • Steamed Greens: Broccoli florets, asparagus spears, or green beans steamed until tender-crisp add color, nutrients, and texture.
  • Roasted Delights: Roasted bell peppers, zucchini, cherry tomatoes, or carrots tossed with a little olive oil, salt, and pepper make for a heartier accompaniment.
• As a Quinoa Bowl:
  • Layer the steamed quinoa as a base in a bowl.
  • Top with the sliced herbed chicken.
  • Add complementary toppings like:
    • Sliced avocado for creamy richness.
    • Crumbled feta or goat cheese for a salty tang.
    • Toasted slivered almonds or pumpkin seeds for crunch.
    • A drizzle of tahini dressing or a light vinaigrette.
• In a Salad (Great for Leftovers):
  • Toss cooled, sliced herbed chicken and leftover quinoa with mixed greens.
  • Add chopped cucumber, tomatoes, red onion, and perhaps some Kalamata olives.
  • Dress with a simple lemon-herb vinaigrette.
• With a Simple Side Salad:
  • A light green salad with a basic vinaigrette (olive oil, red wine vinegar, Dijon mustard, salt, pepper) can be a refreshing counterpoint to the savory chicken and quinoa.
• Drizzles and Sauces:
  • While delicious on its own, a light sauce can elevate it further:
    • Yogurt-Herb Sauce: Mix plain Greek yogurt with a touch of lemon juice, minced garlic, and finely chopped dill or mint.
    • Pesto: A dollop of fresh basil pesto can complement the herbed chicken beautifully.
• For Meal Prep:
  • Portion the cooked quinoa and sliced chicken into individual containers.
  • Add a side of steamed vegetables for a complete, ready-to-go meal for the week. Reheat gently.

Additional Tips

1. Marinate for More Flavor: If you have extra time, let the chicken marinate in the herb mixture (covered in the refrigerator) for at least 30 minutes, or even up to 4 hours, before cooking. This allows the flavors to penetrate deeper into the meat.
2. Don’t Skip Rinsing Quinoa: Rinsing quinoa under cold water for a minute or two is crucial. It removes saponins, natural compounds that can give quinoa a bitter or soapy taste. This simple step makes a big difference in the final flavor.
3. Herb Flexibility: Feel free to experiment with other fresh herbs. Sage, marjoram, or even a touch of tarragon would also be delicious with chicken. If using dried herbs, use about one-third the amount of fresh (e.g., 1 teaspoon dried for 1 tablespoon fresh).
4. Achieve Perfectly Cooked Chicken: Using a meat thermometer is the best way to ensure your chicken is cooked through but still juicy. Insert it into the thickest part of the breast; it should read 165°F (74°C). Overcooked chicken can be dry.
5. Rest Your Chicken: This is non-negotiable for juicy chicken! Allowing the chicken to rest for 5-10 minutes after cooking lets the muscle fibers relax and the juices redistribute throughout the meat. If you slice it too soon, the delicious juices will run out onto your cutting board.
6. Quinoa Flavor Boosters: Beyond using broth, you can add more flavor to your quinoa by:
   • Toasting the rinsed quinoa in the dry saucepan for a minute or two before adding liquid – this enhances its nutty flavor.
   • Adding a bay leaf or a few smashed garlic cloves to the cooking liquid (remove before fluffing).
7. Meal Prep Champion: This recipe is fantastic for meal prepping. Cook a larger batch of quinoa and chicken at the beginning of the week. Store them in separate airtight containers in the refrigerator. You can then easily assemble meals for lunches or quick dinners.
8. Adjust Spice Level: If you enjoy a bit of heat, consider adding a pinch of red pepper flakes or a dash of cayenne pepper to the herb rub for the chicken. This will provide a subtle warmth that complements the savory herbs.

FAQ Section

Q1: Can I use chicken thighs instead of breasts?
A1: Absolutely! Chicken thighs are a great alternative and tend to be more forgiving as they have a higher fat content, making them juicier. Boneless, skinless chicken thighs will work best. You may need to adjust the cooking time slightly; they might cook a bit faster or require a few extra minutes depending on their thickness. Ensure they also reach an internal temperature of 165°F (74°C).

Q2: Is this recipe gluten-free?
A2: Yes, this Herbed Chicken with Steamed Quinoa recipe is naturally gluten-free. Quinoa is a gluten-free pseudocereal, and all other ingredients listed are typically gluten-free. Always double-check labels on broths or any pre-made seasonings if you have celiac disease or severe gluten sensitivity.

Q3: What if I don’t have fresh herbs? Can I use dried?
A3: Yes, you can substitute dried herbs if fresh ones aren’t available. The general rule of thumb is to use one-third the amount of dried herbs as fresh. So, for 1 tablespoon of fresh herbs, you’d use about 1 teaspoon of dried. Dried herbs are more concentrated, so a little goes a long way. Crumble them between your fingers before adding to release their aroma.

Q4: How should I store and reheat leftovers?
A4: Store leftover herbed chicken and steamed quinoa in separate airtight containers in the refrigerator for up to 3-4 days. To reheat, you can microwave them gently until warmed through. For best results with the chicken, consider reheating it in a skillet over medium-low heat with a splash of broth or water to prevent it from drying out, or in a preheated oven at a low temperature (around 300°F / 150°C) until warm.

Q5: Can I freeze this meal?
A5: Yes, both cooked chicken and quinoa freeze well. For best results, cool them completely first. You can freeze them together in meal-sized portions or separately in freezer-safe containers or bags for up to 2-3 months. Thaw overnight in the refrigerator before reheating as described above. The texture of the quinoa might be slightly softer after freezing and thawing.

Q6: Why choose quinoa over rice for this dish?
A6: Quinoa offers several nutritional advantages over many types of white rice. It’s a complete protein (containing all nine essential amino acids), higher in fiber, iron, magnesium, and B vitamins. It also has a lower glycemic index. Flavor-wise, quinoa has a slightly nutty taste and a fluffy, distinct texture that pairs wonderfully with the savory herbed chicken. However, brown rice or even couscous could be used as alternatives if preferred.

Q7: What kind of wine would pair well with this Herbed Chicken and Quinoa?
A7: A crisp, dry white wine would be an excellent pairing. Consider a Sauvignon Blanc with its herbaceous notes that will complement the herbs on the chicken. An unoaked or lightly oaked Chardonnay would also work well, offering a bit of body without overpowering the dish. A dry Rosé could also be a refreshing choice.

Q8: Can I make this recipe vegetarian or vegan?
A8: Yes, you can adapt this recipe.
* For a vegetarian version: Substitute the chicken with firm or extra-firm tofu (pressed and pan-fried or baked with the herb rub), tempeh, halloumi cheese, or large portobello mushrooms. Use vegetable broth for the quinoa.
* For a vegan version: Use tofu, tempeh, or roasted chickpeas seasoned with the herb rub. Ensure your broth is vegetable-based. The rest of the ingredients are naturally vegan. You could also add more roasted vegetables for substance.

Print