Rosemary Chicken with Quinoa and Grilled Zucchini

Name: Rosemary Chicken with Quinoa and Grilled Zucchini
Prep time: 10 min
Cook time: 25 min
Yield: 10
Ingredients: 4 boneless, skinless chicken breasts; 1 tablespoon fresh rosemary, finely chopped; 1 tablespoon olive oil; Salt and black pepper to taste; 2 zucchinis, sliced lengthways; 1 cup quinoa; 2 cups water; 1 tablespoon chives, chopped; 1 lemon, sliced

This recipe was invented by a busy mom who wanted to make a wholesome, delicious, and low-histamine dinner for her family. She turned to chicken, a household favorite, and paired it with quinoa and zucchini for added nutrition. Since then, Rosemary Chicken with Quinoa has become a regular in their dinner rotation, loved not just for its taste, but for the comfort it brings to their family table.

Prep Time10 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

This meal is perfect for a low histamine diet because it utilizes ingredients low in histamine like chicken, quinoa, zucchini, and rosemary. Zucchini is not only a low histamine vegetable, but also boasts high water content, making it a great choice for digestion. Rosemary provides the flavor without the worry, making this dish tasty, safe and satisfying for those with histamine intolerance.

Ingredients

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4 boneless, skinless chicken breasts

1 tablespoon fresh rosemary, finely chopped

1 tablespoon olive oil

Salt and black pepper to taste

2 zucchinis, sliced lengthways

1 cup quinoa

2 cups water

1 tablespoon chives, chopped

1 lemon, sliced

Instructions

0Rinse quinoa under cold water until water runs clear.
1In a pot, combine the rinsed quinoa and water. Bring to a boil then reduce heat to low, cover and simmer for 15 minutes. Once done, fluff quinoa with a fork.
2While the quinoa is cooking, rub the chicken breasts with rosemary, olive oil, salt, and pepper.
3Preheat grill or grill pan over medium heat. Grill the chicken on each side for 5-7 minutes, or until fully cooked.
4On the same grill, cook the zucchini slices for about 2 minutes on each side, or until char marks appear.
5Serve grilled chicken with quinoa and zucchini. Sprinkle with chopped chives and serve with a slice of lemon on the side.

Tipps

Properly Cooking Quinoa

Rinsing quinoa before cooking is crucial as it removes quinoa’s natural coating called saponin, which can make it taste bitter or soapy.

Choosing Your Chicken

Choose organic, free-range chicken when possible. These chickens have a better nutrient profile and are less likely to contain antibiotics or hormones.

Don’t Overcook the Zucchini

When grilling zucchini, watch it closely to avoid overcooking. They should be tender but still holding their shape.

Personalize Your Herbs

If rosemary is not available or you prefer other herbs, feel free to use thyme, basil, or oregano instead.

Store Leftovers

If you have leftovers, store them in an airtight container in the refrigerator. They will keep well for up to 3 days. Reheat in the microwave when ready to serve.

Nutrition Facts

Calories400
Protein38g
Carbs30g
Fat13g
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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