Grilled Chicken with Steamed Broccoli & Quinoa Salad

Name: Grilled Chicken with Steamed Broccoli & Quinoa Salad
Prep time: 15 min
Cook time: 20 min
Yield: 10
Ingredients: 2 boneless, skinless chicken breasts; 1 tablespoon olive oil; 1/2 teaspoon salt; 1/2 teaspoon cracked black pepper; 1 medium broccoli; 1 cup quinoa; 2 cups water; 1 large carrot, peeled and diced; 1 red bell pepper, diced; A handful of fresh basil leaves, finely chopped; 1 tablespoon lemon zest

This recipe was curated by a nutritionist who herself suffered from histamine intolerance. She realized that navigating histamine free meals need not be a chore, rather an opportunity to explore new combinations of flavorful, wholesome and fresh ingredients. Her culinary prowess and knowledge on nutrition crafted this lunch recipe as a great exemplar of a low histamine diet.

Prep Time15 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This lunch dish avoids all the foods known to be high in histamine. By grilling the chicken, it cuts out processed meats completely. Broccoli, carrots, red bell peppers, and quinoa are all also known to be low in histamine. Adding fresh basil leaves and lemon zest is a smart way to add flavor without relying on potentially problematic ingredients like vinegar or hot spices.

Ingredients

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2 boneless, skinless chicken breasts

1 tablespoon olive oil

1/2 teaspoon salt

1/2 teaspoon cracked black pepper

1 medium broccoli

1 cup quinoa

2 cups water

1 large carrot, peeled and diced

1 red bell pepper, diced

A handful of fresh basil leaves, finely chopped

1 tablespoon lemon zest

Instructions

0Preheat your grill on medium heat.
1Season the chicken breasts with olive oil, salt, and black pepper. Place on the hot grill.
2Grill each side for 6-7 minutes or until the chicken is no longer pink in the center.
3Meanwhile, steam the broccoli until tender and cook the quinoa as per package instructions.
4In a bowl, mix cooked quinoa, steamed broccoli, diced carrot, diced bell pepper, and chopped basil.
5Grate the lemon zest over the salad and give it a good mix.
6Serve the grilled chicken with a side of the quinoa salad.

Tipps

Grilling the Chicken

Ensure the grill is hot before adding the chicken, this helps in sealing the juices inside the chicken breast and getting a good grill mark.

Variety in Salad

Don't hesitate to experiment with various low-histamine friendly veggies in the salad. Colorful veggies not only add nutritional variety but also make the meal more appealing.

Cooking Quinoa

Always rinse quinoa under cold water before cooking to get rid of its natural coating, saponin, which can make it taste bitter or soapy.

Flavoring the Salad

Lemon zest adds a refreshing taste to the salad, yet if you're looking for a variation, you can add a bit of peeled and grated fresh ginger root.

Leftovers

If you have leftovers, they can be refrigerated up to 2 days. This meal works great for meal prep too. Just grill some extra chicken breasts and prepare a larger batch of quinoa salad.

Nutrition Facts

Calories320
Protein27g
Carbs35g
Fat7g
Fiber6g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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