Bion’s Power Plates
Garlic Lemon Chicken with Quinoa & Veggies
This easy, nutritious chicken dinner with vegetables is a delicious, high-protein meal that is packed with lean chicken, fiber-rich quinoa, and nutrient-dense veggies—perfect for muscle recovery and overall wellness.
Ingredients (Serves 2-3)
✅ For the Chicken:
- 2 boneless, skinless chicken breasts (or thighs)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon (juice & zest)
- 1 tsp paprika
- ½ tsp black pepper
- ½ tsp salt
- ½ tsp dried oregano (or thyme)
✅ For the Quinoa & Veggies:
- 1 cup quinoa, rinsed
- 2 cups low-sodium chicken broth (or water)
- 1 cup broccoli florets
- ½ cup bell peppers, chopped
- ½ cup cherry tomatoes, halved
- ½ tsp salt & pepper
- 1 tbsp olive oil
Instructions
1️⃣ Marinate the Chicken – In a bowl, mix olive oil, garlic, lemon juice, lemon zest, paprika, salt, pepper, and oregano. Coat the chicken and marinate for at least 15 minutes (or up to 2 hours for extra flavor).
2️⃣ Cook the Quinoa – In a pot, bring chicken broth (or water) to a boil, then add quinoa. Reduce heat, cover, and simmer for 12-15 minutes until fluffy. Remove from heat and let it sit.
3️⃣ Sauté the Veggies – Heat 1 tbsp olive oil in a pan over medium heat. Add broccoli, bell peppers, and cherry tomatoes. Sauté for 4-5 minutes until tender-crisp. Season with salt & pepper.
4️⃣ Cook the Chicken – Heat a grill pan or skillet over medium-high heat. Cook the chicken for 5-7 minutes per side until golden brown and cooked through (internal temp 165°F/75°C).
5️⃣ Assemble & Serve – Fluff the quinoa and mix with sautéed veggies. Serve with sliced chicken on top, and squeeze extra lemon juice for freshness.
Nutritional Breakdown (Per Serving) (Approx.)
- Calories: 450
- Protein: 45g
- Carbs: 40g
- Fats: 12g
Enjoy this simple, protein-packed meal to fuel your fitness journey!
Wishing you well until we chat again
Bion