Roasted Lemon Chicken with Quinoa and Green Beans

Name: Roasted Lemon Chicken with Quinoa and Green Beans
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 4 boneless, skinless chicken breasts; 1 lemon, zested and juiced; 2 tablespoons olive oil; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 cup uncooked quinoa; 2 cups low sodium chicken broth; 500g fresh green beans, trimmed; 2 cloves garlic, minced

This recipe was crafted by a health-conscious food blogger who discovered her histamine intolerance. Searching for a hearty and soothing dinner option, she combined her love for roasted chicken, the nutritional benefits of quinoa, and the freshness of green beans into one delightful dish. The response from her followers was astounding and this recipe has thus become a comforting staple for many with similar dietary needs.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This Roasted Lemon Chicken dish is a great choice for those following a low histamine diet. The chicken, quinoa, and green beans are all known to be low in histamine. Lemon is used for flavoring instead of vinegar or other citrus fruits that can trigger histamine release. Every ingredient has been carefully selected to ensure the meal is satisfying, nutritious, and low in histamine.

Ingredients

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4 boneless, skinless chicken breasts

1 lemon, zested and juiced

2 tablespoons olive oil

1 teaspoon salt

1/2 teaspoon black pepper

1 cup uncooked quinoa

2 cups low sodium chicken broth

500g fresh green beans, trimmed

2 cloves garlic, minced

Instructions

0Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
1Place the chicken breasts on the prepared baking sheet. Drizzle with the olive oil and lemon juice, sprinkle with the lemon zest, salt, and pepper. Bake in the preheated oven for 20 minutes.
2While the chicken is baking, prepare the quinoa. Rinse quinoa under cold water until the water runs clear. Place quinoa and chicken broth in a saucepan, bring to the boil, then reduce to a simmer, cover and cook for 15 minutes.
3In another saucepan, steam the green beans until they are tender, about 5 minutes. Stir in the minced garlic and cook for another 2 minutes.
4Serve a large spoonful of quinoa on each plate, place a chicken breast on top and layer with the steamed green beans. Drizzle any remaining lemon juice from the baking tray on top of each dish before serving.

Tipps

Choose Quality Chicken

The fresher the chicken, the better. It affects not just the taste but also minimizes histamine levels, as they can increase over time in proteins.

Do Not Overcook The Green Beans

The green beans should be bright in color and still have a slight crunch to them. Overcooking may lead to loss of valuable nutrients and texture.

Experiment with Herbs

For those who can tolerate it, consider adding fresh herbs like parsley or dill for an added flavor dimension.

Leftovers Storage

Leftovers should be stored in an airtight container in the refrigerator and consumed within 2 days to minimize the rise of histamine levels.

Nutrition Facts

Calories350
Protein30g
Carbs30g
Fat10g
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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