Grilled Chicken with Quinoa and veggies is a delightful medley of flavors and textures. It combines the smoky allure of perfectly grilled chicken with the nutty undertones of quinoa and the vibrant crispness of garden-fresh vegetables. This dish is not only a feast for the eyes but also a nutritional powerhouse, making it a popular choice for health-conscious food lovers.
Origins and Inspirations
This recipe draws inspiration from the Mediterranean diet, known for its heart-healthy ingredients and balanced approach. Grilled chicken is a staple in many Mediterranean kitchens, where the emphasis is on simple, fresh ingredients that burst with flavor. Quinoa, although not native to the Mediterranean region, has been embraced for its high protein content and versatility, forming the perfect base for this dish.
Unique Ingredients and Flavors
The magic of this recipe lies in its harmonious blend of ingredients. The chicken is marinated in a zesty mix of lemon, garlic, and herbs, which infuses it with a depth of flavor that is both bright and savory. Quinoa acts as the canvas, absorbing the essence of the grilled chicken while adding its own slightly nutty profile. Fresh vegetables like bell peppers, zucchini, and cherry tomatoes are lightly charred on the grill, enhancing their natural sweetness and adding a delightful crunch.
Cooking Techniques
The grilling technique is central to this dish, imparting a smoky flavor that elevates the simple ingredients into something extraordinary. It’s important to preheat your grill to ensure those beautiful grill marks and to lock in the juices of the chicken. Quinoa is cooked separately, with a pinch of salt to bring out its nutty character. Don’t rush the grilling process—allow the chicken to develop a golden crust, and let the veggies blister slightly for that perfect touch of caramelization.
This dish not only satisfies the palate with its array of flavors but also nourishes the body, making it a beloved recipe among those who seek the perfect balance of taste and health.
Grilled Chicken with Quinoa & Veggies
Description
Savor the perfect balance of savory grilled chicken, fluffy quinoa, and fresh veggies in this nourishing dish that bursts with flavor and color.
Ingredients
For the Grilled Chicken
For the Quinoa & Veggies
Instructions
Prepare the Marinade
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Mix the Marinade Ingredients
In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped fresh herbs like thyme and rosemary, salt, and pepper.Feel free to adjust the herbs to your taste. Basil or oregano make great additions too! -
Marinate the Chicken
Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and massage the marinade into the chicken. Let it sit in the refrigerator for at least 30 minutes, or up to 4 hours for deeper flavor.The longer you marinate, the more flavorful the chicken will be. Don't skip this step—it's magic!
Cook the Quinoa
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Rinse and Cook Quinoa
Rinse 1 cup of quinoa under cold water. In a saucepan, bring 2 cups of water to a boil, add the quinoa, then reduce heat to a simmer and cover. Cook for about 15 minutes until the quinoa is fluffy and water is absorbed.Rinsing the quinoa removes its natural coating, saponin, which can make it taste bitter.
Grill the Chicken
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Heat the Grill
Preheat your grill to medium-high heat. Lightly oil the grates to prevent sticking.A well-heated grill ensures perfectly cooked chicken with those delightful grill marks. -
Grill the Chicken
Remove the chicken from the marinade and place it on the grill. Cook each side for about 6-7 minutes, or until the internal temperature reaches 165°F (75°C).Use a meat thermometer to avoid overcooking and drying out the chicken.
Prepare the Veggies
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Chop and Sauté Veggies
Chop an assortment of your favorite vegetables like bell peppers, zucchini, and cherry tomatoes. In a large skillet, heat some olive oil over medium heat and sauté the veggies until they are tender and slightly caramelized.Season the veggies with salt, pepper, and a pinch of red pepper flakes for a little kick.
Assemble the Dish
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Combine Quinoa and Veggies
In a large bowl, combine the cooked quinoa with the sautéed veggies. Toss gently to mix well.Drizzle some extra lemon juice or olive oil over the quinoa and veggies for added flavor. -
Serve with Chicken
Place a serving of the quinoa and veggie mixture on a plate and top it with a grilled chicken breast. Garnish with fresh herbs if desired.Serve immediately while everything is warm and inviting.
Note
For an extra layer of flavor, marinate the chicken in a mixture of olive oil, lemon juice, minced garlic, and your choice of herbs for at least 30 minutes before grilling. Rinse the quinoa thoroughly under cold water before cooking to remove its natural coating, saponin, which can taste bitter. Toast the quinoa in a dry skillet over medium heat for about 5 minutes until it turns golden brown and smells nutty; this enhances its flavor. When grilling the chicken, ensure the grill or grill pan is preheated to high heat to achieve a good sear and those coveted grill marks. For the veggies, consider a mix of bell peppers, zucchini, and cherry tomatoes. Toss them in olive oil, salt, and pepper before grilling. If you're short on time, use pre-cooked quinoa, but be sure to reheat it in a pan with a splash of broth or water to bring back its fluffiness. For a burst of freshness, garnish the final dish with a generous handful of chopped fresh herbs like parsley or cilantro and a squeeze of lemon juice. To add a touch of sweetness, consider mixing in a handful of dried cranberries or currants with the quinoa before serving. For those who enjoy a bit of heat, sprinkle some crushed red pepper flakes over the veggies before grilling. Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet for the best texture.