Low-Sodium One-Pan Chicken & Quinoa | Healthy 40-Minute Meal
Yield: 4 servings
One-Pan Lemon Herb Chicken and Quinoa
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A vibrant, healthy one-pan dinner featuring tender chicken breast, fluffy quinoa, and crisp veggies simmered in a garlic and herb broth. Naturally low in sodium, big on flavor!
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Ingredients
Main Components
- 1.25 lbs (560g) boneless, skinless chicken breasts, cut into bite-sized cubes
- 1 cup (170g) dry white quinoa, thoroughly rinsed and drained
- 2 cups (480ml) no-salt-added chicken stock (or homemade sodium-free broth)
- 1 medium red bell pepper, diced
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 cup (150g) cherry tomatoes, halved
- 2 cups fresh baby spinach, packed
Low-Sodium Seasoning & Aromatics
- 1 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- 1/2 tsp freshly ground black pepper
- 1/4 tsp onion powder
- 2 tbsp fresh lemon juice (plus lemon wedges for serving)
- 2 tbsp fresh parsley, finely chopped (for garnish)
Instructions
- Prepare the Seasoning: In a small bowl, combine dried oregano, dried thyme, smoked paprika, black pepper, and onion powder.
- Sear the Chicken: Heat the olive oil in a large deep skillet or Dutch oven over medium-high heat. Add the cubed chicken and half of the spice mixture. Cook for 4–5 minutes until the chicken is lightly browned on all sides (it does not need to be fully cooked through yet). Remove chicken from the pan and set aside on a plate.
- Sauté Aromatics: In the same skillet, add the chopped onion and diced red bell pepper. Sauté for 3–4 minutes until softened. Add minced garlic and cook for 1 minute until fragrant.
- Toast Quinoa: Add the rinsed quinoa and the remaining spice mixture to the skillet. Stir constantly for 1–2 minutes to lightly toast the quinoa.
- Simmer: Pour in the no-salt-added chicken stock, lemon juice, halved cherry tomatoes, and return the browned chicken (plus any accumulated juices) to the skillet. Stir well to combine. Bring the liquid to a rolling boil.
- Cover & Cook: Reduce the heat to low, cover the skillet with a tight-fitting lid, and let it simmer for 15 minutes without lifting the lid.
- Wilt Spinach & Rest: Remove from heat. Uncover, scatter the fresh baby spinach over the top, and cover again for 3–5 minutes to allow the residual steam to wilt the spinach and let the quinoa finish fluffing.
- Fluff & Serve: Remove lid, stir in the spinach, and gently fluff with a fork. Top with fresh parsley and serve warm with extra lemon wedges.
Notes
- Rinse the Quinoa: Always rinse dry quinoa under cold water in a fine-mesh sieve before cooking. This removes saponin, a natural coating that can cause a bitter taste.
- Boosting Flavor Without Salt: Since this recipe relies on zero added salt, don't skip the fresh lemon juice or herbs at the finish. Bright acidity creates the illusion of saltiness on the palate.
- Storage & Reheating: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a microwave or on the stove with a splash of water or low-sodium broth to maintain moisture.
Nutrition Information:
Yield:
4Serving Size:
~1.5 cups (chicken + quinoa blend)Amount Per Serving: Calories: 523Total Fat: 13gSaturated Fat: 3gUnsaturated Fat: 10gCholesterol: 123mgSodium: 296mgCarbohydrates: 43gFiber: 6gSugar: 7gProtein: 55g
