Nervous System Nourishing Family Dinner
Ingredients
Chicken Marinade:
• 4 boneless, skinless chicken breasts
• 2 lemons (zest and juice)
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste
Quinoa:
• 2 cups quinoa, rinsed
• 4 cups low-sodium chicken broth or water
• 1 tablespoon olive oil
• Salt to taste
Roasted Vegetables:
• 2 cups broccoli florets
• 2 cups carrots, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
How To
1. Marinate the Chicken:
• In a bowl, combine lemon zest, lemon juice, minced garlic, olive oil, chopped thyme, rosemary, salt, and pepper.
• Add the chicken breasts and coat them well. Cover and marinate in the fridge for at least 30 minutes.
2. Cook the Quinoa:
• In a pot, heat 1 tablespoon of olive oil over medium heat.
• Add the rinsed quinoa and toast for 2 minutes.
• Pour in the chicken broth (or water) and bring to a boil.
• Reduce the heat, cover, and simmer for 15 minutes or until the quinoa is cooked and water is absorbed.
• Fluff with a fork and set aside.
3. Roast the Vegetables:
• Preheat the oven to 400°F (200°C).
• On a baking sheet, spread the broccoli, carrots, red and yellow bell peppers.
• Drizzle with olive oil, sprinkle with dried oregano, salt, and pepper, and toss to coat.
• Roast for 20-25 minutes until the vegetables are tender and slightly charred.
4. Cook the Chicken:
• Heat a grill pan or skillet over medium-high heat.
• Add the marinated chicken breasts and cook for about 6-7 minutes on each side, or until fully cooked (internal temperature should reach 165°F).
• Let the chicken rest for a few minutes before slicing.
5. Assemble:
• Serve the sliced chicken over a bed of quinoa with a side of roasted vegetables.
• Garnish with a lemon wedge or fresh herbs if desired.
