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Sliced lemon-garlic chicken breast over quinoa with charred broccoli
DinnerLunchGluten-freeDairy-free

Garlic Lemon Chicken & Quinoa

Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.

37g Protein90mg Vitamin C3mg Iron6g Fiber
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Prep15 min
Cook20 min
Calories370 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 35 minutes total

  1. Marinate the chicken

    Whisk the lemon juice, half the garlic, 1 tbsp olive oil, oregano, salt and pepper. Coat the chicken and rest 10 minutes (or up to 4 hours in the fridge).

  2. Start the quinoa

    Simmer the quinoa in 360 ml salted water for 15 minutes until the tails unfurl. Rest 5 minutes, then fluff.

  3. Sear the chicken

    Cook the chicken in a hot skillet 6-7 minutes per side until golden and 74°C / 165°F inside. Rest 5 minutes, then slice.

  4. Char the broccoli

    In the same skillet with the remaining oil, sear the broccoli 4-5 minutes until charred at the edges but still crisp. Add the remaining garlic for the last minute and a squeeze of lemon.

  5. Serve

    Plate the quinoa, top with sliced chicken and broccoli, and finish with parsley and lemon slices.

Why this helps

Lean high-protein dinners without boredom

Chicken breast is the classic lean protein, but plain chicken gets old fast. The lemon-garlic marinade and charred broccoli make this a dinner you'll actually repeat. At 37 g protein with a full day's vitamin C, it covers the two nutrients busy people most often undereat at dinner.

All about ProteinAll about Vitamin CAll about IronAll about Fiber

Nutrition facts

per serving · % DV
  • Calories 370 kcal19%
  • Protein 37g74%
  • Total Carbohydrate 34g12%
  • Dietary Fiber 6g21%
  • Total Sugars 3g6%
  • Total Fat 9g12%
  • Sodium 380mg17%

Vitamins & minerals

  • Iron 3mg17%
  • Calcium 70mg5%
  • Potassium 820mg17%
  • Vitamin C 90mg100%
  • Vitamin B12 0.4mcg17%
  • Folate 90mcg23%
  • Zinc 1.8mg16%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How do I keep chicken breast from drying out?
Three things: don't skip the marinade (the acid tenderizes), don't overcook (pull at 74°C / 165°F internal), and rest it 5 minutes before slicing so the juices redistribute.
Can I use chicken thighs instead?
Yes. They're more forgiving and juicier. Use boneless skinless thighs and cook 5-6 minutes per side. Protein stays similar; fat rises by about 4 g per serving.
How much vitamin C is in this dish?
About 90 mg per serving (100% of the daily value), almost entirely from the broccoli and lemon. Vitamin C also helps you absorb the iron from the quinoa.
Is quinoa better than rice here?
Nutritionally, quinoa brings complete protein (4.4 g per 100 g cooked) plus more iron and fiber than white rice. Brown rice is a fine swap if that's what you have.
Can I meal-prep this?
Yes. It holds 3-4 days refrigerated. Slice the chicken before storing and reheat gently; add a squeeze of fresh lemon after reheating to wake it up.
How do I make the broccoli actually crispy?
Dry florets, a hot pan, and don't crowd them. Steam is the enemy of char. Give each floret contact with the pan and leave it alone for 2 minutes before stirring.
Is this good for high-protein meal prep?
At 37 g protein and 370 kcal per serving, it's one of the leanest high-protein meals on the site. Double the batch on Sunday and you're set for lunches.
Can I cook the chicken in the oven?
Yes. 220°C / 425°F for 18-20 minutes. You lose the sear but gain hands-off time; finish under the broiler for 2 minutes for color.

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