If you’re looking for a tasty meal that’s both nutritious and satisfying, this Lemon Herb Grilled Chicken with Quinoa and Spinach Salad is a perfect choice. Packed with lean protein, hearty whole grains, and leafy greens, it’s a great option for families, athletes, or anyone wanting to eat healthier without losing out on flavor.
What Makes This Dish Special?
This dish combines three wholesome ingredients: grilled chicken, quinoa, and spinach. The chicken is seasoned with lemon and herbs for a light and zesty flavor. Quinoa brings a slightly nutty taste and texture, and spinach adds a fresh, leafy crunch. When combined with a simple lemon vinaigrette, this meal becomes a delicious and energizing feast.
Health Benefits and Nutrition
1. Lean Protein for Muscle Health
Grilled chicken breast is full of lean protein, which helps build and repair muscles. It’s also low in saturated fat, making it a heart-healthy protein option.
2. Quinoa: A Complete Grain
Quinoa is one of the few plant-based foods that offers complete protein. It’s also rich in fiber, magnesium, and iron, making it excellent for energy and digestion.
3. Spinach for Vitamins and Antioxidants
Spinach is loaded with essential vitamins like vitamin A, C, and K. It’s also a strong source of iron and antioxidants that support immune and heart health.
Precautions
Be mindful of sodium content if you’re on a low-salt diet—use herbs and lemon for flavor instead of salt. Also, people with kidney conditions might need to moderate spinach intake due to its high oxalate content.
Ingredients List
For the Lemon Herb Grilled Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
For the Quinoa and Spinach Salad:
- 1 cup uncooked quinoa
- 2 cups water or low-sodium vegetable broth
- 3 cups fresh baby spinach
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon Dijon mustard
- Salt and black pepper to taste
Preparation Instructions
Step 1: Marinate the Chicken
In a small bowl, mix the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper. Place the chicken breasts in a large plastic bag or dish and pour the marinade over them. Let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
Step 2: Grill the Chicken
Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade and grill for 5–7 minutes on each side, or until fully cooked and internal temperature reaches 165°F (74°C). Remove from the heat and let rest for 5 minutes before slicing.
Step 3: Cook the Quinoa
Rinse the quinoa under cold water in a fine-mesh strainer. In a medium saucepan, bring 2 cups of water or broth to a boil. Add the quinoa, reduce heat to low, and simmer covered for 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit covered for 5 more minutes. Fluff with a fork.
Step 4: Prepare the Salad
In a large bowl, combine the cooked quinoa, spinach, cherry tomatoes, and red onion. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
Step 5: Serve
Slice the grilled chicken and place it on top of the quinoa spinach salad. Serve warm or chilled. Add more lemon juice or a sprinkle of feta cheese for extra flavor if desired.
Conclusion
This Lemon Herb Grilled Chicken with Quinoa and Spinach Salad is easy to prepare and full of nutrients. With a perfect balance of protein, fiber, and vitamins, it’s ideal for a weeknight dinner or a healthy lunch. Try it today and enjoy a flavorful meal that supports your health and fitness goals!
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