Healthy Weight-Loss Pick: Lemon-Garlic Roasted Chicken Breast with Quinoa and Roasted Vegetables
Introduction
On a weight-loss journey, choosing the right ingredients and cooking methods matters more than simply eating less. This post shares a simple, low-fat, high-protein, fiber-rich combo that’s easy to prepare: lemon-garlic roasted chicken breast with quinoa and roasted vegetables. By limiting oil, boosting protein and fiber, you’ll feel fuller and support a healthy metabolism. Whether you’re prepping quick weekday meals or a week’s worth of nutritious boxes, this dish is very approachable.
Dish Overview Dish name: Lemon-Garlic Roasted Chicken Breast with Quinoa and Roasted Vegetables Highlights:
Low fat, high protein, moderate carbs, high fiber to support fat loss while preserving muscle
Lemon aroma to brighten the dish, garlic for flavor, roasted vegetables to retain nutrients and texture
Quinoa provides complete protein and slow-digesting carbohydrates for lasting fullness Ideal for: people aiming to control calories and increase protein intake. If you’re vegetarian or vegan, substitute chicken with mushrooms, tofu, or chickpeas (see Variations at the end).
Ingredients (serves 2–3)
Chicken breast: 400 g
Quinoa: 150 g (dry weight; cooked yield ~450–500 g)
Bell peppers (red/yellow/green; any two): 2 medium
Broccoli: 200 g
Carrot: 1 large
Onion: half
Garlic: 3–4 cloves
Lemon: 1
Olive oil: 1–2 tablespoons
Dried rosemary or thyme: 1 teaspoon
Salt and black pepper: to taste
Optional: a pinch of chili flakes for extra kick
Method (step-by-step)
Prep
Clean vegetables; cut carrot, onion, and bell peppers into evenly sized chunks. Break broccoli into small florets.
Rinse quinoa under cold water and drain.
Marinade for chicken
In a bowl, mix 1 tablespoon olive oil, juice of half a lemon, minced garlic, rosemary, salt, and black pepper.
Lightly pat dry the chicken breasts and coat with the marinade. Ensure even coverage. Marinate for 15–30 minutes (or up to 1 hour if time allows for stronger flavor).
Prepare vegetables and start roasting
Toss vegetables with a little olive oil, salt, and pepper.
Spread on a baking sheet in a single layer. Roast in a preheated 200°C (392°F) oven for 20–25 minutes, flipping once for even cooking.
Cook quinoa
In a small pot, combine quinoa with about twice its volume of water. Bring to a boil, then reduce heat and simmer for 15–20 minutes until water is absorbed and quinoa is tender and fluffy.
Remove from heat and let stand for 2 minutes, then fluff with a fork.
Cook the chicken
If pan-searing: Heat a skillet over medium-low. Cook the marinated chicken about 3–4 minutes per side until golden and cooked through (internal temperature ~74°C/165°F).
If baking: Place the marinated chicken on a sheet and bake at 200°C for 12–15 minutes until cooked through.
Let rest 2–3 minutes before slicing to retain juices.
Plating and assembly
Start with a bed of quinoa on each plate, top with roasted vegetables, and place sliced chicken on top. Squeeze remaining lemon juice over the dish for extra brightness.
Garnish with fresh herbs like cilantro or parsley if desired.
Nutrition and serving tips
Per serving (based on 2–3 servings total; exacts depend on portioning and cooking):
Calories: ~360–420 kcal per serving
Protein: ~28–32 g per serving
Carbohydrates: ~40–50 g per serving (quinoa provides slow-digesting carbs)
Fat: ~7–12 g per serving (primarily from olive oil)
Dietary fiber: ~6–8 g per serving Tip: Try to moderate olive oil and favor oven-roasting for vegetables to keep fat content in check while preserving flavor and texture.
Variations and Adaptations
Vegetarian option: Replace chicken with roasted mushrooms, chickpeas, or tofu. Keep quinoa and vegetables; flavor from lemon-garlic herbs remains.
Gluten-free: Ensure quinoa is certified gluten-free; check all added condiments for hidden gluten.
Flavor tweaks: For a spicy note, add a pinch of chili flakes; for a milder taste, reduce garlic and boost lemon aroma.