Delicious and Heart-Healthy: Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables
The Scramble (Dietary Ways to deal with Stop Hypertension) diet is a notable and deductively demonstrated way to deal with assistance lower pulse and advance by and large heart wellbeing . It emphasizes the consumption of nutrient-rich foods while limiting sodium intake. Here, we’ll provide you with a step-by-step recipe for a delicious and nutritious DASH diet meal: Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables.
Step 1: Gather Your Ingredients
Before you start cooking, make sure you have all the necessary ingredients on hand. For this DASH diet-friendly meal, you will need:
For the Grilled Lemon Herb Chicken:
- 4 boneless, skinless chicken breasts
- 2 lemons
- 2 cloves of garlic, minced
- 2 tablespoons of fresh rosemary, chopped
- 2 tablespoons of fresh thyme, chopped
- 2 tablespoons of olive oil
- Salt and pepper to taste
For the Quinoa:
- 1 cup of quinoa
- 2 cups of water
- A pinch of salt
For the Roasted Vegetables:
- 2 cups of mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
- 1 tablespoon of olive oil
- Salt and pepper to taste
Step 2: Prepare the Marinade
In a bowl, combine the juice of both lemons, minced garlic, chopped rosemary, chopped thyme, olive oil, salt, and pepper. This will be your marinade for the chicken.
Step 3: Marinate the Chicken
Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring it’s evenly coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, allowing the flavors to infuse.
Step 4: Prepare the Quinoa
While the chicken is marinating, rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the quinoa, water, and a pinch of salt. Bring it to a boil, then reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork when done.
Step 5: Preheat the Grill
Preheat your grill to medium-high heat. Make sure the grates are clean and lightly oiled to prevent sticking.
Step 6: Grill the Chicken
Remove the chicken from the marinade and let any excess drip off. Grill the chicken breasts for about 6-7 minutes per side or until they are no longer pink in the center and have grill marks. Cooking times may vary depending on your grill’s heat, so use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
Step 7: Roast the Vegetables
While the chicken is grilling, toss your mixed vegetables with olive oil, salt, and pepper. Place them on a baking sheet and roast in the oven at 425°F (220°C) for 15-20 minutes or until they are tender and slightly caramelized.
Step 8: Assemble the Meal
Once the chicken is cooked, remove it from the grill and let it rest for a few minutes. Then, slice it into strips. To assemble the meal, divide the cooked quinoa among four plates. Top each with grilled chicken strips and a portion of roasted vegetables.
Step 9: Serve and Enjoy
Garnish your Grilled Lemon Herb Chicken with a sprig of fresh rosemary or thyme for an extra burst of flavor. Serve this delightful DASH diet meal with a side of lemon wedges for an added zing.
This Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables is not only delicious but also aligns perfectly with the DASH diet principles . It’s low in sodium, wealthy in lean protein, entire grains, and various bright vegetables . Plus, the herbs and lemon add a refreshing and aromatic twist to the dish without the need for excess salt.
Remember that the DASH diet is all about reducing sodium intake, so feel free to adjust the amount of salt to your taste or explore various low-sodium seasoning options . Furthermore, remaining hydrated and being actually dynamic are fundamental parts of the Scramble diet’s viability in bringing down circulatory strain and further developing heart wellbeing.
Integrating recipes like this into your week by week feast plan can add to better in general wellbeing and prosperity. Enjoy your heart-healthy DASH diet meal!