Description
A detailed guide for planning a healthy dinner with precise measurements and advanced culinary techniques.
Ingredients
Scale
- 1 lb of boneless skinless chicken breast
- 2 cups of quinoa
- 1 cup of diced bell peppers
- 1 cup of chopped spinach
- 2 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1 teaspoon of paprika
- Salt and pepper to taste
- 1 lemon, zested and juiced
Instructions
- Preheat your oven to 375°F (190°C).
- Rinse the quinoa under cold water and cook according to package instructions.
- Heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant.
- Add diced bell peppers, sauté for 5 minutes, then add chopped spinach and cook until wilted.
- Season the chicken breast with paprika, salt, and pepper. Sear in the skillet for 3-4 minutes on each side until golden.
- Transfer the chicken to a baking dish. Pour lemon juice over the chicken and bake for 20-25 minutes.
- Once the chicken is cooked, slice it and serve over a bed of quinoa with sautéed vegetables on the side.
Notes
- For a vegetarian option, substitute chicken with grilled tofu.
- You can vary the vegetables according to seasonal availability.
- Plating can be enhanced with a sprinkle of fresh herbs.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Baking and Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 2g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 70mg
Keywords: healthy dinner planning, quinoa recipe, chicken breast, sautéed vegetables