Grilled Chicken & Quinoa

After a long week, there’s nothing my family and I crave more than a meal that’s both healthy and bursting with flavor, and this Grilled Chicken & Quinoa recipe hits all the right notes. From the first bite, the juicy, marinated chicken paired with the fluffy, protein-packed quinoa was a total win. Even my picky eaters, who usually turn their noses up at anything remotely “healthy,” devoured it! The vibrant flavors, the satisfying textures, and the ease of preparation have made this recipe a regular feature on our dinner table. It’s perfect for a weeknight meal, but also impressive enough to serve to guests. Trust me, this Grilled Chicken & Quinoa will become your new go-to for a delicious and wholesome meal.

Ingredients

• For the Chicken Marinade:
  • Chicken Breasts: 4 boneless, skinless chicken breasts, providing a lean protein base.
  • Olive Oil: 1/4 cup, adding moisture and flavor to the chicken while aiding in grilling.
  • Lemon Juice: 2 tablespoons, bringing brightness and acidity to tenderize the chicken.
  • Soy Sauce (Low Sodium): 2 tablespoons, contributing umami and saltiness for depth of flavor.
  • Garlic Cloves: 2 cloves, minced, infusing the marinade with pungent aroma and taste.
  • Dried Oregano: 1 teaspoon, lending a warm, herbaceous note to the marinade.
  • Black Pepper: 1/2 teaspoon, freshly ground, enhancing the overall flavor profile.
• For the Quinoa:
  • Quinoa: 1 cup, uncooked, a complete protein and nutritious grain base for the dish.
  • Vegetable Broth (Low Sodium): 2 cups, used to cook the quinoa, adding flavor and moisture.
  • Red Onion: 1/2 cup, finely diced, providing a mild sharpness and texture to the quinoa.
  • Bell Pepper (Any Color): 1 cup, diced, adding sweetness, color, and vitamins to the quinoa.
  • Zucchini: 1 cup, diced, contributing a mild flavor and moisture to the quinoa mixture.
  • Cherry Tomatoes: 1 cup, halved, bringing bursts of sweetness and acidity to the quinoa.
  • Fresh Parsley: 1/4 cup, chopped, for a fresh, herbaceous garnish and flavor boost.
  • Olive Oil: 1 tablespoon, used for sautéing vegetables and adding richness to the quinoa.
  • Salt: To taste, enhancing the flavors of the quinoa and vegetables.
  • Black Pepper: To taste, freshly ground, adding a touch of spice to the quinoa.

Instructions

1. Prepare the Chicken Marinade: In a medium-sized bowl, whisk together olive oil, lemon juice, soy sauce, minced garlic, dried oregano, and black pepper. Ensure all ingredients are well combined to create a flavorful marinade.
2. Marinate the Chicken: Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is thoroughly coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor infusion. Longer marinating times will result in more tender and flavorful chicken.
3. Cook the Quinoa: Rinse the quinoa thoroughly under cold water using a fine-mesh sieve. This removes any saponin, which can give quinoa a bitter taste. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is cooked through. The quinoa should be fluffy and tender. Fluff with a fork and set aside.
4. Sauté the Vegetables: While the quinoa is cooking, prepare the vegetables. Heat olive oil in a large skillet or sauté pan over medium heat. Add the diced red onion and bell pepper, and sauté for 5-7 minutes, or until softened and slightly caramelized. Add the diced zucchini and continue to sauté for another 3-5 minutes, until tender-crisp. Be careful not to overcook the vegetables; they should still have a slight bite.
5. Combine Quinoa and Vegetables: Once the quinoa is cooked and the vegetables are sautéed, add the cooked quinoa to the skillet with the vegetables. Stir gently to combine, ensuring the quinoa is evenly mixed with the vegetables. Add halved cherry tomatoes and chopped fresh parsley to the quinoa mixture. Season with salt and black pepper to taste, adjusting according to your preference. Stir everything together and keep warm.
6. Preheat the Grill: Preheat your grill to medium-high heat. Ensure the grill grates are clean and lightly oiled to prevent the chicken from sticking. If you don’t have a grill, you can use a grill pan on the stovetop or bake the chicken in the oven at 400°F (200°C).
7. Grill the Chicken: Remove the marinated chicken breasts from the marinade and discard the marinade. Place the chicken breasts on the preheated grill. Grill for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through and no longer pink inside. Use a meat thermometer to ensure accuracy. Avoid overcooking the chicken, as it can become dry.
8. Rest and Slice the Chicken: Once the chicken is cooked, remove it from the grill and let it rest for 5-10 minutes before slicing. Resting allows the juices to redistribute throughout the chicken, resulting in more tender and flavorful meat. Slice the grilled chicken breasts into strips or pieces.
9. Assemble and Serve: To serve, place a generous portion of the quinoa and vegetable mixture on each plate or bowl. Top with slices of grilled chicken. Garnish with extra fresh parsley or a squeeze of lemon juice, if desired. Serve immediately and enjoy your healthy and delicious Grilled Chicken & Quinoa!

Nutrition Facts

(Per Serving, approximate, based on 4 servings)

• Serving Size: 1/4 of the recipe
• Calories: Approximately 450-550 kcal
• Protein: 40-50g
• Sodium: Varies depending on broth and soy sauce used, aim for lower sodium options

Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes. For precise nutritional information, use a nutrition calculator with the exact brands and quantities of ingredients used.

Preparation Time

This Grilled Chicken & Quinoa recipe is wonderfully efficient for a healthy and flavorful meal. The active preparation time is approximately 30 minutes, which includes marinating the chicken and prepping the vegetables. Allow for at least 30 minutes of marinating time, but longer marinating, up to 4 hours, will enhance the flavor and tenderness of the chicken significantly. The cooking time, including quinoa and grilling the chicken, is roughly 30 minutes. Therefore, from start to finish, including marinating, plan for about 1 to 1.5 hours, making it a manageable meal even on busier days.

How to Serve

This Grilled Chicken & Quinoa recipe is versatile and can be served in numerous delicious ways. Here are some serving suggestions to elevate your meal:

• As a Bowl Meal:
  • Serve the quinoa and vegetable mixture as a base in a bowl.
  • Top generously with sliced grilled chicken.
  • This is the simplest and most common way to enjoy this dish, highlighting the flavors of both components.
• With a Drizzle of Sauce:
  • Lemon-Herb Yogurt Sauce: Mix plain Greek yogurt with lemon juice, chopped herbs (like dill, mint, parsley), garlic, and a pinch of salt. Drizzle over the dish for a creamy, tangy element.
  • Avocado Crema: Blend avocado, lime juice, cilantro, garlic, and a touch of water until smooth. This adds richness and healthy fats.
  • Spicy Peanut Sauce: For an Asian-inspired twist, drizzle with a peanut sauce made from peanut butter, soy sauce, rice vinegar, honey, and sriracha.
• Alongside a Salad:
  • Greek Salad: A classic Greek salad with cucumbers, tomatoes, feta, olives, and a lemon vinaigrette pairs beautifully with the Mediterranean flavors of the dish.
  • Arugula Salad with Lemon Vinaigrette: The peppery arugula and bright lemon dressing complement the richness of the chicken and quinoa.
  • Simple Green Salad: A light green salad with a vinaigrette will add freshness and balance to the meal.
• In a Wrap or Pita:
  • Stuff the grilled chicken and quinoa mixture into whole wheat pita bread or wraps.
  • Add fresh greens, hummus, or tzatziki sauce for a satisfying and portable meal.
  • This is a great option for lunch or a lighter dinner.
• With Roasted Vegetables:
  • Serve alongside roasted vegetables like broccoli, asparagus, or sweet potatoes.
  • Roasting vegetables adds a different texture and flavor dimension to the meal.
• Garnishes for Extra Flavor and Texture:
  • Crumbled Feta Cheese: Adds a salty and tangy element.
  • Toasted Pine Nuts or Almonds: Provide a crunchy texture and nutty flavor.
  • Fresh Herbs: Extra parsley, cilantro, or mint for freshness and aroma.
  • Lemon Wedges: For a final squeeze of brightness.
  • Red Pepper Flakes: For a touch of heat.

Additional Tips for Perfect Grilled Chicken & Quinoa

1. Marinate Chicken for Maximum Flavor: Don’t skimp on the marinating time. While 30 minutes is the minimum, marinating the chicken for 2-4 hours will deeply infuse it with flavor and tenderize the meat, resulting in juicier and more delicious grilled chicken. If you have time, marinating overnight (up to 8 hours) is even better, but avoid marinating for longer than 8 hours as the lemon juice can start to break down the chicken too much, affecting its texture.
2. Use a Meat Thermometer: The key to perfectly grilled chicken is cooking it to the correct internal temperature. Use a meat thermometer to ensure the chicken reaches 165°F (74°C). Insert the thermometer into the thickest part of the chicken breast, avoiding the bone if there is one. Overcooked chicken will be dry and tough, while undercooked chicken is unsafe to eat. A meat thermometer eliminates guesswork and guarantees perfectly cooked, juicy chicken every time.
3. Don’t Overcrowd the Grill: When grilling the chicken, avoid overcrowding the grill grates. Overcrowding lowers the grill temperature and steams the chicken instead of searing it, resulting in less flavorful and less appealing chicken. Grill the chicken in batches if necessary, ensuring there is space between each piece for proper heat circulation and even cooking.
4. Rinse Quinoa Thoroughly: Always rinse quinoa before cooking. Quinoa is coated with saponin, a natural compound that can give it a bitter, soapy taste. Rinsing it under cold water in a fine-mesh sieve for a minute or two removes the saponin and ensures a clean, pleasant flavor. This simple step makes a big difference in the taste of your quinoa.
5. Toast Quinoa for Nutty Flavor: For an extra layer of flavor, try toasting the quinoa before cooking. Before adding the broth, heat a dry saucepan over medium heat and add the rinsed quinoa. Toast for 3-5 minutes, stirring frequently, until it becomes fragrant and slightly golden. Toasting enhances the nutty flavor of quinoa and adds depth to the dish.
6. Customize Vegetables in Quinoa: Feel free to customize the vegetables in the quinoa based on your preferences and what you have on hand. Other great vegetable additions include diced carrots, celery, corn kernels, peas, or roasted red peppers. You can also add leafy greens like spinach or kale towards the end of cooking for added nutrition and color. Get creative and make it your own!
7. Make Ahead for Meal Prep: This recipe is excellent for meal prepping. You can cook the quinoa and vegetables ahead of time and store them in the refrigerator for up to 3 days. Marinate the chicken in advance and grill it just before serving, or grill the chicken ahead of time as well and reheat it gently. Assembling the dish is quick and easy when the components are pre-prepared, making it perfect for busy weeknights or packed lunches.
8. Flavor Boost with Fresh Herbs and Lemon: Fresh herbs and lemon juice are your best friends for brightening up this dish. Don’t hesitate to use a generous amount of fresh parsley in the quinoa, and consider adding other herbs like cilantro, dill, or mint. A squeeze of fresh lemon juice over the finished dish just before serving adds a vibrant, zesty touch that elevates all the flavors and brings everything together.

Frequently Asked Questions (FAQ)

1. Can I use chicken thighs instead of chicken breasts?
   • Yes, you can definitely use boneless, skinless chicken thighs instead of chicken breasts. Chicken thighs are generally more forgiving on the grill and tend to stay moister than chicken breasts. They will require a slightly longer grilling time to reach an internal temperature of 165°F (74°C). The flavor profile will remain delicious, although chicken thighs have a richer, slightly fattier taste compared to breasts.
2. Can I make this recipe vegetarian or vegan?
   • Absolutely! To make this recipe vegetarian or vegan, simply omit the chicken. To maintain the protein content, you can add grilled or roasted tofu, tempeh, or chickpeas to the quinoa and vegetable mixture. You can also increase the amount of quinoa and vegetables to make it a hearty and satisfying vegetarian or vegan meal. Consider adding a plant-based protein source like lentils or beans to the quinoa mixture for extra protein.
3. What if I don’t have a grill? Can I cook the chicken another way?
   • Yes, if you don’t have a grill, you can easily cook the chicken in the oven or on a stovetop grill pan. To bake the chicken, preheat your oven to 400°F (200°C). Place the marinated chicken breasts on a baking sheet and bake for 20-25 minutes, or until cooked through and the internal temperature reaches 165°F (74°C). For a stovetop grill pan, heat the pan over medium-high heat and grill the chicken as you would on an outdoor grill, about 6-8 minutes per side.
4. Can I use a different type of grain instead of quinoa?
   • Yes, while quinoa is a nutritious and excellent choice, you can substitute it with other grains. Good alternatives include brown rice, couscous, farro, or bulgur. Keep in mind that cooking times may vary depending on the grain you choose. Follow the package instructions for cooking your chosen grain. Brown rice will take longer to cook than quinoa, while couscous cooks very quickly.
5. How long does Grilled Chicken & Quinoa last in the refrigerator?
   • Grilled Chicken & Quinoa can be stored in the refrigerator for up to 3-4 days in airtight containers. It’s best to store the grilled chicken and the quinoa-vegetable mixture separately to maintain their texture and flavor. Reheat both components separately and then combine them to serve. Ensure the chicken is heated to an internal temperature of 165°F (74°C) when reheating.
6. Can I freeze Grilled Chicken & Quinoa?
   • While you can freeze both grilled chicken and cooked quinoa, the texture of the quinoa may change slightly upon thawing, becoming a bit softer. It’s generally better to freeze the grilled chicken separately and the cooked quinoa-vegetable mixture separately, if you wish to freeze them. Freeze in airtight containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating. The vegetables might become slightly softer after freezing and thawing.
7. What are some variations I can try with this recipe?
   • There are many variations you can explore! Try different marinades for the chicken, such as a honey-mustard marinade, a spicy chili-lime marinade, or an Italian herb marinade. For the quinoa, experiment with different vegetables, herbs, and spices. Add black beans, corn, and cilantro for a Southwestern twist, or sun-dried tomatoes, olives, and feta cheese for a Mediterranean variation. You can also add roasted nuts or seeds for extra crunch and flavor.
8. Is this recipe gluten-free?
   • Yes, this recipe is naturally gluten-free as quinoa and chicken are gluten-free ingredients. However, it’s crucial to ensure that all other ingredients you use are also gluten-free, especially the soy sauce and vegetable broth. Use low-sodium tamari or coconut aminos as a gluten-free alternative to soy sauce. Always check the labels of your broth to confirm it is certified gluten-free if you are strictly following a gluten-free diet, as some broths might contain gluten-based additives.

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