Herb Grilled Chicken with Quinoa and Oven-Roasted Vegetables
This dish is the perfect balance of freshness and nourishment — tender, juicy grilled chicken marinated in fragrant herbs, served with fluffy quinoa and caramelized oven-roasted vegetables. It’s light, hearty, and full of Mediterranean-inspired goodness, ideal for lunch or dinner.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 2
Ingredients
For the Herb Grilled Chicken
2 boneless, skinless chicken breasts
1½ tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp dried thyme
½ tsp dried rosemary
½ tsp salt
¼ tsp freshly ground black pepper
For the Quinoa
½ cup quinoa, uncooked
1 cup water or low-sodium vegetable/chicken broth
½ tbsp olive oil
Pinch of salt
For the Oven-Roasted Vegetables
1 small zucchini, sliced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 medium carrot, sliced into sticks
1 small red onion, cut into wedges
1 tbsp olive oil
½ tsp dried basil
½ tsp dried thyme
Salt and black pepper, to taste
Optional Garnishes
Fresh parsley or basil, chopped
Lemon wedges for squeezing
Crumbled feta cheese or shaved Parmesan
Instructions
1. Marinate and Grill the Chicken
In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, rosemary, salt, and black pepper.
Add chicken breasts and coat thoroughly. Let marinate for 20–30 minutes (up to 2 hours for deeper flavor).
Preheat grill or grill pan to medium-high heat.
Grill chicken for 6–7 minutes per side, or until golden brown and fully cooked (internal temperature 75°C / 165°F).
Let rest for 5 minutes before slicing.
2. Cook the Quinoa
Rinse quinoa under cold running water to remove bitterness.
In a small pot, bring water or broth to a boil. Add quinoa, olive oil, and a pinch of salt.
Reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed.
Remove from heat, fluff with a fork, and keep warm.
3. Roast the Vegetables
Preheat oven to 200°C (400°F).
Toss zucchini, bell peppers, carrot, and onion with olive oil, basil, thyme, salt, and pepper.
Spread evenly on a baking tray lined with parchment paper.
Roast for 20–25 minutes, stirring once halfway through, until golden and tender with slightly crisp edges.
4. Assemble the Dish
Place a serving of quinoa in each bowl or plate.
Top with a mix of roasted vegetables.
Add sliced herb grilled chicken on top.
Garnish with chopped fresh herbs and a squeeze of lemon juice.
Optional: sprinkle with crumbled feta or shaved Parmesan for extra flavor.
Notes & Tips
Make it vegetarian: Substitute chicken with grilled halloumi, tofu, or roasted chickpeas.
For meal prep: Store chicken, quinoa, and vegetables separately for up to 4 days. Reheat gently before serving.
Extra flavor tip: Drizzle with a quick lemon-herb yogurt sauce or garlic tahini dressing (optional but highly recommended).
Frequently Asked Questions
Q: Can I bake the chicken instead of grilling it?
Yes! Bake at 200°C (400°F) for 20–25 minutes, or until cooked through.
Q: What other vegetables work well here?
Try cherry tomatoes, mushrooms, or eggplant for extra variety and color.
Q: Can I use brown rice or couscous instead of quinoa?
Absolutely! Substitute with your favorite whole grain — cooking times will vary slightly.
Nutritional Information
Calories: ~510 kcal
Protein: 43g
Carbohydrates: 36g
Fat: 20g
Fiber: 6g