🍽️ Garlic Herb Chicken with Quinoa & Roasted Veggies

(Meal Prep for 4 servings | Prep Time: 15 mins | Cook Time: 25 mins | Protein: ~35g per serving)

🛒 Ingredients

For the Chicken:

1. 4 boneless, skinless chicken breasts (about 6 oz each)
2. 2 tbsp olive oil
3. 3 cloves garlic, minced
4. 1 tbsp lemon juice
5. 1 tsp dried thyme
6. 1 tsp dried oregano
7. ½ tsp paprika
8. Sea salt & black pepper to taste

For the Veggies:

1. 2 cups broccoli florets
2. 2 medium carrots, sliced
3. 1 red bell pepper, sliced
4. 1 tbsp olive oil
5. Sea salt & pepper

For the Quinoa:

• 1 cup uncooked quinoa
• 2 cups low-sodium vegetable or chicken broth
• 1 tbsp chopped parsley (optional)

🍳 Instructions

1. Marinate the Chicken:

   In a bowl, combine olive oil, garlic, lemon juice, and herbs. Coat the chicken breasts and let them marinate for 10–15 minutes (or overnight for stronger flavor). This simple but powerful combination is often recommended by professionals practicing functional medicine in Studio City for its anti-inflammatory properties.

2. Cook the Quinoa:

   Rinse quinoa well. In a pot, bring broth to a boil. Add quinoa, reduce to low heat, cover, and simmer for 15 minutes or until fluffy. Fluff with a fork and stir in parsley. As often suggested by functional medicine Encino practitioners, quinoa is a smart carb choice for supporting digestion and stable energy levels.

3. Roast the Veggies:

   Preheat the oven to 400°F (200°C). Toss veggies with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly crisp.

4. Cook the Chicken:

   Grill or pan-sear the chicken for about 5–6 minutes per side (or until internal temp reaches 165°F). Let rest before slicing.

5. Assemble the Meals:

   In each of your 4 meal prep containers:

• Add ½ cup quinoa
• Add 1 sliced chicken breast
• Add 1 cup of roasted veggies

💪 Nutrition per Serving (Approximate):

1. Calories: 450–500
2. Protein: 35g
3. Carbs: 30g
4. Fat: 20g
5. Fiber: 6g

✅ Why This Works (Functional Medicine Approved)

This meal is designed following core principles embraced by Functional Medicine Los Angeles—balancing macronutrients, supporting gut health, and minimizing inflammatory triggers.

1. High in lean protein to support muscle and blood sugar balance
2. Antioxidant-rich veggies to fight inflammation
3. Quinoa for sustained energy and gut-friendly fiber
4. Olive oil & herbs for heart-healthy fats and added flavor without processed sauces

Whether you’re seeing a practitioner from functional medicine Glendale or simply looking to eat more mindfully, this meal makes healthy living practical and delicious.

💡 Tip: Add a squeeze of lemon or a spoonful of homemade Greek yogurt sauce just before eating to keep things fresh.