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
- Serving Size: one normal portion
- Calories: 550
- Fat: 22g
- Fiber: 7g
- Protein: 55g