Meal Inspiration: Grilled Chicken Breasts, Black Beans & Quinoa

For tonight’s meal, we’re going with a nutrient-dense selection: thin-cut Grilled Chicken Breasts, Black Beans, and Quinoa, one of my favorite go-to meals. The ingredients are simple and require little more than seasonings and cookware.

CHICKEN BREASTS:

Marinating the chicken beforehand enhances its flavor .Feel free to use your own blend of seasonings. Experimentation makes cooking fun and personal. Here’s my go-to marinade:

- 1 lb of boneless chicken breasts, thin-cut

- 2 tbsp olive oil

- 1 tbsp garlic powder

- 1 tbsp Italian herbs

- 1-2 dashes of salt

- 1/2 - 1 tbsp of black pepper

1. STOVETOP GRILLING VERSION:

1. Heat a shallow pan on medium-high heat.

2. Coat the pan with 1-2 tbsp olive oil.

3. Once heated, add your fillets (2-3 at a time) and cook for roughly 2-3 minutes per side or until the internal temperature reaches 165°F.

2. BAKING VERSION:

1. Preheat the oven to 400°F.

2. Place chicken fillets in a lightly oiled baking dish, ensuring they don’t overlap.

3. Bake for at least 30 minutes, turning halfway for even cooking.

4. The chicken is done when lightly browned around the edges or when the internal temperature reaches 165°F.

BLACK BEANS:

1. CANNED VERSION:

1. Open the can and pour the beans into a small saucepan.

2. Simmer for 10-15 minutes.

3. Since canned beans are usually pre-seasoned, add any extra seasoning sparingly.

4. Remove from heat and enjoy.

2. SLOW-COOKED VERSION:

1. Rinse the dry beans thoroughly in a small mesh strainer.

2. Add beans to a large pot with at least 8 cups of water.

3. Add diced onions (optional) and desired seasonings (e.g., 1 tbsp garlic powder, 2 tsp cumin, 1 stalk diced green onions, 1/2 - 1 diced onion, salt, pepper, lemon or lime juice).

4. Bring to a boil on high heat, then reduce to a low simmer and cook for at least 1 hour.

5. Check for softness and cook an additional 10-15 minutes if needed. Once done, remove from heat and enjoy.

QUINOA:

1. Rinse the quinoa in cold water using a mesh strainer.

2. Follow the package instructions for the water-to-quinoa ratio (usually 1.5-2 cups water to 1 cup quinoa).

3. Add water, quinoa, and a couple of dashes of salt to a pot and bring to a boil.

4. Once boiling, reduce to a simmer, cover, and cook for 15-20 minutes.

5. The quinoa is done when it’s softened but maintains some firmness. Remove from heat and enjoy.

Conclusion:

By marinating your chicken and prepping your veggies ahead of time, you can reduce your cooking time to just one hour for this delicious meal. If you prefer not to cook every day, make larger portions for meal prep. Enjoy!