Baked Chicken Breast with Quinoa: A Healthy, Protein-Rich Meal

This baked chicken breast with quinoa is a well-balanced, nutritious meal that’s as easy to prepare as it is delicious. With juicy, seasoned chicken, fluffy quinoa, and tender green beans, this dish offers everything you need for a satisfying, high-protein meal. The lemon wedges add a burst of brightness to the plate, making it a perfect choice for lunch or dinner.

Key Information

Preparation Time: 5 minutes
Cooking Time: 25 minutes
Total Time: 30 minutes
Number of Servings: 1
Serving Size: 1 chicken breast with quinoa and green beans

Nutritional Information (Per Serving)

• Calories: ~400
• Protein: 35g
• Carbohydrates: 30g
• Fat: 8g
• Fiber: 4g

Ingredients List

• 1 chicken breast (150-170g)
• 1 cup cooked quinoa (185g)
• 1 cup steamed green beans
• 1 tbsp olive oil
• Salt, pepper, garlic powder, and paprika to taste
• Lemon wedges for serving

Detailed Method of Preparation

1. Preheat the oven: Set your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
2. Season the chicken breast: Rub the chicken breast with 1 tbsp olive oil. Season with salt, pepper, garlic powder, and paprika (or any other seasoning of your choice).
3. Bake the chicken: Place the seasoned chicken on the baking sheet and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C). Let the chicken rest for 5 minutes before slicing.
4. Cook the quinoa: If not pre-cooked, rinse 1/2 cup of quinoa under cold water and cook it with 1 cup of water or broth. Let it simmer for 15 minutes until fluffy.
5. Steam the green beans: While the chicken bakes, steam the green beans for 5-7 minutes until tender.
6. Assemble the dish: Plate the sliced chicken breast alongside the cooked quinoa and green beans. Serve with lemon wedges for a fresh, zesty finish.

Tips for Culinary Success

• Marinate the chicken: For extra flavor, marinate the chicken in olive oil, garlic, and herbs for at least 30 minutes before baking.
• Make it a meal-prep option: Prepare several portions and store them in airtight containers for easy meals throughout the week.
• Add flavor to the quinoa: Cook quinoa in chicken broth instead of water for more flavor.
• Roast the green beans: For added texture, roast the green beans in the oven alongside the chicken.

Frequently Asked Questions (FAQs)

1. How do I prevent the chicken breast from drying out?
Don’t overcook the chicken! Use a meat thermometer and remove it from the oven as soon as it reaches 165°F (75°C).

2. Can I use other vegetables?
Yes! Broccoli, asparagus, or roasted carrots work well with this dish.

3. How long does this meal last in the fridge?
Stored in airtight containers, the dish will keep fresh in the fridge for up to 3 days.

This baked chicken breast with quinoa is a simple yet flavorful way to enjoy a healthy, high-protein meal. With perfectly cooked chicken, nutritious quinoa, and a side of tender green beans, it’s a meal that fits effortlessly into a balanced lifestyle. Add a squeeze of lemon, and you have a dish that’s as refreshing as it is nourishing!