- 1 medium broccoli, cut into florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 1 small red onion, sliced
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- Black pepper, to taste
- Salt, to taste
Optional finishing ingredients
- Fresh parsley
- Lemon wedges
- A spoonful of plain Greek yogurt
- A sprinkle of chili flakes for adults who enjoy extra heat
- A little grated Parmesan
How to Make This High Protein Chicken Dinner
Step 1: Prepare the chicken
Start by patting the chicken breasts dry with paper towels. This helps the seasoning stick and encourages better browning during cooking.
Place the chicken on a clean cutting board and, if the breasts are very thick, gently flatten the thicker parts so they cook more evenly.
In a small bowl, combine the olive oil, garlic powder, smoked paprika, sweet paprika, oregano, onion powder, black pepper, salt, lemon juice, and lemon zest.
Rub the seasoning mixture evenly over both sides of the chicken.
Allow the chicken to sit for about 10 minutes while you prepare the remaining ingredients.
This short resting period gives the seasonings a chance to coat the chicken properly and allows you to organize the rest of the recipe.
Step 2: Prepare the quinoa
Rinse the quinoa thoroughly under cold running water using a fine-mesh strainer.
This simple step helps remove its natural coating, which can sometimes give cooked quinoa a slightly bitter flavor.
Transfer the rinsed quinoa to a saucepan and add the water or chicken broth.
Bring the mixture to a boil.
Once it starts boiling, reduce the heat to low, cover the saucepan, and cook according to the quinoa package directions, usually around 15 minutes.
When the liquid has been absorbed, remove the saucepan from the heat.
Keep it covered for another 5 minutes, then gently fluff the quinoa with a fork.
The finished quinoa should be light and fluffy rather than wet or sticky.
Step 3: Prepare the vegetables
While the quinoa cooks, prepare the vegetables.
Wash the broccoli, bell peppers, zucchini, and onion.
Cut everything into similar-sized pieces so the vegetables cook relatively evenly.
Place the vegetables on a large baking sheet.
Drizzle with olive oil and sprinkle with garlic powder, oregano, black pepper, and salt.
Toss everything together until the vegetables are lightly coated.
Spread them into a single layer.
Avoid overcrowding the pan. Giving the vegetables enough space allows them to roast instead of simply steaming.
Step 4: Roast the vegetables
Preheat the oven to 425°F (220°C).
Place the vegetable tray in the oven and roast for approximately 20–25 minutes, depending on the size of the pieces.
Halfway through cooking, carefully toss the vegetables so they brown more evenly.
Look for tender vegetables with slightly caramelized edges.
The broccoli should become lightly browned, the peppers should soften, and the zucchini should develop golden edges.
Remove the vegetables from the oven when they reach your preferred texture.