Roasted Chicken Breast with Quinoa & Steamed Broccoli

Name: Roasted Chicken Breast with Quinoa & Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 2 chicken breasts; 1 cup quinoa; 2 cups water; 1 large head of broccoli, cut into florets; 2 tablespoons of olive oil; Salt and pepper to taste

This recipe was created by a nutritionist who herself suffered from histamine intolerance. Determined not to compromise on taste while maintaining a low histamine diet, she began experimenting with various ingredients. The result was this hearty, delicious, and nutritious lunch of 'Roasted Chicken Breast with Quinoa and Steamed Broccoli'. It quickly became a staple in her family's diet and is now shared with all her clients.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

Chicken, quinoa, and broccoli are all low in histamine making this dish a safe option for those with histamine intolerance. The preparation method also ensures there's minimal histamine release, preserving the freshness of the ingredients. Hence, it's not just a tasty lunch option, but also one that's compatible with a low histamine diet.

Ingredients

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2 chicken breasts

1 cup quinoa

2 cups water

1 large head of broccoli, cut into florets

2 tablespoons of olive oil

Salt and pepper to taste

Instructions

0Preheat your oven to 375°F (190°C) and line a baking tray with parchment paper.
1Place the chicken breasts on the prepared tray, drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
2Roast the chicken in the oven for 20-25 minutes, or until fully cooked and juices run clear.
3While the chicken is roasting, cook the quinoa. Rinse the quinoa under cold water and drain. Add it to a pot with 2 cups of water and bring to a boil. Reduce the heat to low and cover. Let it simmer for 15 minutes, or until the water is absorbed. Turn off the heat and let the quinoa sit covered for 5 minutes, then fluff with a fork.
4In a separate pot, add about an inch of water and a steamer basket. Bring the water to a simmer, add the broccoli florets to the basket, and cover. Steam the broccoli for 4-5 minutes, or until tender.
5Serve the roasted chicken breast with a side of fluffy quinoa and bright, steamed broccoli.

Tipps

Select Quality Chicken

The taste and texture of your dish can vary greatly depending on the quality of chicken used. Always opt for fresh, organic chicken if possible.

Don't Overcook the Broccoli

Take care not to overcook the broccoli. It should be vibrant green and slightly crisp, not mushy.

Flavor Your Quinoa

You can add flavors to your quinoa while cooking. Consider adding a sprinkle of salt, or cook it in broth for added taste.

Make Sure Chicken is Cooked

Be sure to check that your chicken is fully cooked. It should be white all the way through and juices should run clear.

Nutrition Facts

Calories390
Protein42g
Carbs43g
Fat6g
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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