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Mediterranean Herb-Roasted Chicken with Quinoa Pilaf

Mediterranean Herb-Roasted Chicken with Quinoa Pilaf

Dinner
Prep Time
25min
Cook Time
45min
Servings
1
Calories
1444
Chef's Note

For the best flavor, try to use fresh herbs rather than dried when possible. If freezing portions, slightly undercook the vegetables as they'll continue to cook when reheated. To reheat from frozen, thaw overnight in the refrigerator and microwave for 2-3 minutes, or heat in a 350°F oven for 15-20 minutes until thoroughly heated.

Tags
mediterranean
chicken
meal prep
freezer-friendly
high-protein
balanced
quinoa
herb-roasted
dinner
healthy
Ingredients
  • 8 oz boneless skinless chicken breast

  • 1 cup dry quinoa

  • 2 cups low-sodium chicken broth

  • 2 tablespoons olive oil

  • 1 medium lemon

  • 3 cloves garlic cloves

  • 1 medium red bell pepper

  • 1 medium zucchini

  • 1/2 medium red onion

  • 1 cup cherry tomatoes

  • 1/4 cup kalamata olives

  • 1 tablespoon fresh oregano

  • 1 tablespoon fresh thyme

  • 1 teaspoon fresh rosemary

  • 1 teaspoon dried oregano

  • 1/2 teaspoon ground cumin

  • 1/4 cup feta cheese

  • 2 tablespoons pine nuts

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1 cup chickpeas

Instructions
  • 1

    Preheat the oven to 400°F (200°C).

  • 2

    Rinse 1 cup of quinoa under cold water using a fine-mesh strainer until water runs clear.

  • 3

    In a medium saucepan, bring 2 cups of chicken broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed and quinoa is tender.

  • 4

    While quinoa cooks, prepare the herb marinade. In a small bowl, combine 1 tablespoon olive oil, juice of half a lemon, 2 minced garlic cloves, 1 tablespoon fresh oregano, 1 tablespoon fresh thyme, 1 teaspoon fresh rosemary, 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 5

    Place the 8 oz chicken breast in a baking dish and coat thoroughly with half of the herb marinade. Let it marinate for 10 minutes.

  • 6

    Meanwhile, dice 1 red bell pepper, 1 zucchini, and 1/2 red onion into 1/2-inch pieces. Halve 1 cup of cherry tomatoes.

  • 7

    In a large bowl, toss the diced vegetables with 1/2 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.

  • 8

    Arrange the vegetables around the marinated chicken in the baking dish.

  • 9

    Roast in the preheated oven for 25-30 minutes, or until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender.

  • 10

    While the chicken and vegetables roast, toast 2 tablespoons of pine nuts in a dry skillet over medium heat until golden brown, about 3-4 minutes. Set aside.

  • 11

    Fluff the cooked quinoa with a fork and stir in 1 cup of drained and rinsed chickpeas, 1/4 cup pitted and halved kalamata olives, remaining 1/2 tablespoon olive oil, juice from the remaining half lemon, 1 minced garlic clove, and remaining herb marinade.

  • 12

    Once the chicken is done, let it rest for 5 minutes before slicing.

  • 13

    To serve, place the quinoa pilaf on a plate, top with roasted vegetables, sliced chicken, crumbled 1/4 cup feta cheese, and toasted pine nuts.

  • 14

    If preparing for meal prep, divide the quinoa pilaf, vegetables, and chicken into 5 equal portions in meal prep containers. Add the feta cheese and pine nuts in separate containers to add just before eating. Cool completely before refrigerating or freezing.

Nutrition Information (per serving)
1444
Calories
90g
Protein
162g
Carbs
48g
Fat

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