Grilled Chicken with Courgette and Lemon Herb Quinoa

Looking for a quick, protein-rich dinner that supports hormone health, blood sugar balance and sustained energy? This Grilled Chicken with Courgette and Lemon Herb Quinoa is a feel-good meal that delivers on both taste and nutrition.

It’s packed with lean protein, healthy fats, and fibre everything you need to feel satisfied and nourished without the heaviness. It’s also easily adaptable if you prefer a plant-based version.

Why This Recipe Supports Your Health Goals

Combining grilled chicken with quinoa and fresh herbs provides a complete, balanced plate rich in amino acids, anti-inflammatory nutrients, and fibre to help support hormonal balance and weight management. Quinoa is a brilliant plant-based protein and a great swap for heavier carbs, helping you stay full without spiking blood sugar levels.

Ingredients (Serves 2)

For the chicken:

• 2 chicken breasts or thighs, lightly flattened

• 1 tbsp olive oil

• Juice of ½ lemon

• 1 garlic clove, crushed

• Sea salt, black pepper, and a pinch of dried oregano

Vegan alternative:
Swap chicken for 200g firm tofu or 2 slices of marinated tempeh, grilled until golden.

For the lemon-herb quinoa:

• ½ cup (90g) quinoa

• 1 small courgette, diced or thinly sliced

• Juice and zest of ½ lemon

• 1 tbsp chopped parsley or mint

• 1 tbsp olive oil

• Salt and pepper to taste

Method

1. Cook quinoa according to packet instructions, fluff with a fork and set aside.

2. Pan-fry or grill courgette slices in a little oil until lightly golden.

3. In a bowl, combine the cooked quinoa, courgette, lemon juice and zest, herbs and olive oil. Season well.

4. Grill chicken (or tofu/tempeh) for 4–5 minutes per side, until golden and cooked through.

5. Serve warm over the lemon-herb quinoa.

Nutritional Information (Approx. per serving – with chicken)

• Calories: 420

• Protein: 34g

• Carbohydrates: 22g

• Fibre: 4g

• Fat: 20g

Tofu version: ~18g protein, fat may vary depending on the marinade.

Serving Tips

This meal is perfect for:

• A midweek dinner

• Batch cooking for quick lunches

• A blood sugar-friendly post-workout meal

Fresh, light and filling this dish works beautifully as part of a hormone-supportive eating plan for women over 40 looking to manage energy, weight and mood naturally.

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