Herb Roasted Chicken with Steamed Quinoa and Vegetables

Name: Herb Roasted Chicken with Steamed Quinoa and Vegetables
Prep time: 15 min
Cook time: 90 min
Yield: 10
Ingredients: 1 whole chicken (around 3-4 lbs); 1 tablespoon olive oil; 1 tablespoon fresh rosemary, chopped; 1 tablespoon fresh thyme, chopped; Salt and pepper to taste; 1 cup quinoa; 2 cups water; 1 cup broccoli, chopped; 1 cup carrots, chopped; 1 cup zucchini, chopped

This recipe was inspired by a nutrition-conscious mother whose daughter was diagnosed with histamine intolerance. She decided to experiment with ingredients from the low-histamine list to create a dinner that everyone in the family could enjoy. From this, the 'Herb Roasted Chicken with Steamed Quinoa and Vegetables' was born. It quickly became a family favorite and is now a regular feature in their meal rotations.

Prep Time15 minutes
Cook Time90 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is ideal for a low histamine diet as it features food items that are naturally low in histamine: chicken, fresh herbs, quinoa, and common vegetables like broccoli, carrots, and zucchini. Each of these ingredients is fresh and natural, avoiding processed or fermented foods that could raise histamine levels. This makes it a safe and nutritious choice for those living with histamine intolerance.

Ingredients

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1 whole chicken (around 3-4 lbs)

1 tablespoon olive oil

1 tablespoon fresh rosemary, chopped

1 tablespoon fresh thyme, chopped

Salt and pepper to taste

1 cup quinoa

2 cups water

1 cup broccoli, chopped

1 cup carrots, chopped

1 cup zucchini, chopped

Instructions

0Preheat your oven to 425°F (220°C). Clean the chicken and pat it dry.
1Rub the olive oil on the chicken, then season it with the chopped rosemary, thyme, salt, and pepper. Place the chicken on a roasting rack inside a roasting pan.
2Roast the chicken in the preheated oven for around 75-90 minutes, or until the internal temperature reaches 165°F (74°C).
3While the chicken is roasting, rinse the quinoa under cold water and then cook it according to package instructions, using the 2 cups of water.
4Steam the chopped vegetables until they are tender. Add them to the cooked quinoa and gently stir to combine.
5Once the chicken is fully cooked, remove it from the oven and let it rest for a few minutes.
6Serve the roasted chicken with the quinoa and vegetables on the side.

Tipps

Use Organic Chicken

Using organic chicken can make a difference in terms of overall flavor and nutrition. Organic chickens are usually fed a natural diet and are free from antibiotics and hormones, which makes them a healthier choice.

Rest Your Chicken

To keep your chicken juicy, allow it to rest for a few minutes after you take it out from the oven before cutting into it. This allows the juices to redistribute throughout the chicken.

Change up Your Veggies

You can always swap out the vegetables in this recipe for others that fit into the low-histamine list. It's a versatile dish, so feel free to use what's in season or what you have on hand.

Rinse Your Quinoa

Quinoa has a natural coating called saponin that can give it a bitter taste. Rinse the quinoa under cold water before cooking it to get rid of this coating and ensure that your quinoa is as flavorful as possible.

Check Your Chicken’s Temperature

To avoid undercooked or overcooked chicken, use a meat thermometer. The chicken is done when the thermometer inserted into the thickest part of the chicken reads 165°F (74°C).

Nutrition Facts

Calories550
Protein42g
Carbs45g
Fat20g
Fiber5g

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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