Grilled Chicken with Brussels Sprouts and Quinoa

By: Admin Date: 03-Jan 2020 Reading Time: 4 Mins

Grilled Chicken with Brussels Sprouts and Quinoa is a wholesome and protein-packed meal that’s perfect for a healthy dinner. The grilled chicken offers lean protein, while the Brussels sprouts provide fiber and essential vitamins. Quinoa adds a nutritious grain element, making this dish a balanced choice for any meal.

For a Serving Size of Two:

Ingredients:

200 grams boneless, skinless chicken breast
100 grams halved Brussels sprouts
60 grams quinoa (uncooked)
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 tablespoon lemon juice
Fresh parsley for garnish (optional)

Procedure:

Rinse the quinoa under cold water. In a saucepan, combine 60 grams of quinoa with 120 ml (about ½ cup) of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.
Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
In a bowl, combine the olive oil, garlic powder, paprika, salt, and pepper. Add the chicken breasts and coat them well. Let them marinate for at least 15-30 minutes (or longer in the fridge for more flavor).
In a pan, heat a bit of olive oil over medium heat. Add the halved Brussels sprouts, season with salt and pepper, and sauté for about 10-12 minutes, or until they are tender and caramelized, stirring occasionally.
Preheat a grill pan over medium-high heat. Grill the marinated chicken for about 6-7 minutes on each side or until the internal temperature reaches 75°C (165°F) and the juices run clear. Remove from the grill and let it rest for a few minutes before slicing.
On each plate, serve a portion of quinoa topped with sautéed Brussels sprouts and sliced grilled chicken. Drizzle lemon juice over the chicken and garnish with fresh parsley if desired.

Nutritional Benefits:

This dish is rich in protein, making it an excellent choice for muscle repair and growth, especially for those engaged in regular physical activity. The grilled chicken breast is a lean source of protein, low in saturated fat, and provides essential amino acids.
Brussels sprouts are a cruciferous vegetable high in fiber, which aids digestion and supports gut health. They are also a good source of vitamins C and K, which play a role in immune function and bone health, respectively.
Quinoa, often considered a superfood, is gluten-free. Additionally, quinoa is high in antioxidants and has a low glycemic index, helping to maintain stable blood sugar levels. This meal is not only satisfying but also supports overall health and wellness, making it a fantastic addition to any balanced diet.

Nutritional Information: