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Macro-Friendly Chicken and Quinoa with Roasted Vegetables


  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

This macro-friendly holiday meal plan offers delicious, balanced, and high-protein options for your family table. It’s designed to be easy to prepare, ensuring you spend less time in the kitchen and more time enjoying the celebrations. Each serving provides about 30 grams of protein, making it ideal for maintaining health goals during the holiday season.


Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 head broccoli, cut into florets
  • 1 cup quinoa, uncooked
  • 2 cups low-sodium chicken broth
  • 1 red bell pepper, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/4 cup crumbled feta cheese (optional, for topping)
  • Fresh parsley, chopped (for garnish)

  • Instructions

    1. 1. Prepare the chicken: Pat the chicken breasts dry with paper towels. In a medium bowl, toss the chicken with 1 tablespoon of olive oil, oregano, garlic powder, onion powder, salt, and pepper until evenly coated.

    2. 2. Cook the quinoa: In a medium saucepan, combine the uncooked quinoa and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.

    3. 3. Sear the chicken: While the quinoa cooks, heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and cook for 6-8 minutes per side, or until golden brown and cooked through (internal temperature reaches 165 F (74 C)).

    4. 4. Saute the vegetables: Once the chicken is cooked, remove it from the skillet and set aside on a cutting board to rest for a few minutes. Add the broccoli florets, sliced red bell pepper, and red onion to the same skillet. Saute for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp.

    5. 5. Slice the chicken: While the vegetables are finishing, slice the rested chicken breasts into strips or bite-sized pieces.

    6. 6. Assemble the plates: Divide the cooked quinoa among serving plates. Top with the sauteed vegetables and sliced chicken. If using, sprinkle with crumbled feta cheese and fresh chopped parsley for a pop of color and flavor.

    • Prep Time: 15 minutes
    • Cook Time: 25 minutes
    • Category: main dish
    • Cuisine: american

    Nutrition

    • Serving Size: 1 serving
    • Protein: 30

    Keywords: chicken, quinoa, broccoli, healthy, high protein, weeknight meal, macro friendly, dinner, easy, holiday