Recipes · American · Gluten-Free Dishes
Grilled Chicken Breast with Broccoli and Quinoa
One serving has 763 kcal and 37 g protein, and at least a fifth of a woman's daily need of vitamin K (207%), vitamin C (183%), selenium (101%), phosphorus (91%), niacin (91%) and manganese (78%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (392 g)
- Difficulty: Easy
- Diets: Dairy-free, Low carb, Paleo, Halal, Kosher
- Contains: poultry
Ingredients
- 200 g Chicken breast tenders, breaded, uncooked
- 150 g Broccoli, raw
- 25 g Quinoa, uncooked
- 10 g Olive oil
- 5 g Lemon juice, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Prepare the Chicken Breast Pat the chicken breast dry with a paper towel to ensure even cooking. Season the chicken with salt, black pepper, and 1 tsp of olive oil. Rub the seasoning evenly across both sides of the chicken. Drizzle half of the lemon juice over the chicken for a hint of freshness.
- Grill the Chicken Preheat a grill pan or skillet over medium-high heat. Lightly grease it with olive oil. Place the chicken breast on the hot grill pan. Cook for 6-7 minutes per side or until golden brown and fully cooked (internal temperature should reach 75°C or 165°F). Chef's Tip: Avoid pressing the chicken down with a spatula to retain its juices. Once cooked, remove the chicken from the grill and let it rest for 5 minutes to allow the juices to redistribute.
- Steam the Broccoli While the chicken is grilling, bring a pot of water to a boil. Add a pinch of salt. Place the broccoli florets in a steamer basket or directly into the boiling water. Cover and steam for 3-4 minutes until the broccoli is bright green and slightly tender (not mushy). Chef's Tip: To preserve its vibrant color, immediately rinse the steamed broccoli under cold water after cooking.
- Prepare the Quinoa If your quinoa is not yet cooked, rinse 25g of uncooked quinoa under running water to remove bitterness. In a saucepan, combine the rinsed quinoa with 50ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until the water is absorbed and the quinoa is fluffy. Chef's Tip: Use pre-cooked quinoa to save time.
- Assemble the Dish Plate the cooked quinoa as a base. Arrange the steamed broccoli on one side of the plate and the grilled chicken breast on the other side. Drizzle the remaining olive oil and lemon juice over the chicken and broccoli for a burst of flavor.
- Chef's Tips Juicy Chicken: Resting the grilled chicken is key for keeping it moist and tender. Perfect Broccoli: Do not overcook the broccoli; it should be tender but still slightly crisp. Quinoa Shortcut: Use pre-cooked quinoa or cook a large batch and refrigerate leftovers for up to 5 days. Flavor Boost: Add a sprinkle of garlic powder, paprika, or fresh herbs (like parsley) to enhance the chicken and broccoli.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 763 kcal | 36% |
| Carbohydrates | 57 g | |
| Water | 247 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 37.3 g | 78% |
| Tryptophan | 0.46 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.4 g | |
| Methionine | 0.74 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.81 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 43.6 g | |
| Monounsaturated | 20.3 g | |
| Polyunsaturated | 8.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.1 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 82 mg | |
| Calcium | 125 mg | 13% |
| Copper | 0.65 mg | 72% |
| Iron | 4.6 mg | 26% |
| Magnesium | 129 mg | 42% |
| Manganese | 1.4 mg | 78% |
| Phosphorus | 637 mg | 91% |
| Potassium | 1,061 mg | 23% |
| Selenium | 55.3 µg | 101% |
| Sodium | 1,511 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 12.8 mg | 91% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 56% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 166 µg | 41% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 239 mg | 56% |
| Vitamin A | 47 µg | 7% |
| Vitamin C | 137 mg | 183% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 186 µg | 207% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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