Sautéed Kale and Quinoa with Lemon Garlic Chicken
Tender lemon-garlic chicken breast over fluffy quinoa and garlicky sautéed kale finished with a bright lemon-tahini drizzle. A 45g-protein, high-fiber, low-glycemic dinner that keeps blood sugar stable and abs visible.
Why You’ll Love This recipe
This bowl is the ultimate lean-girl dinner: 45g+ clean protein, slow-release carbs from quinoa, and a mountain of kale that fills you up for under 450 calories. It’s ready in 25 minutes, tastes like a gourmet café meal, and is perfect for fat-loss phases or maintenance. The lemon-garlic chicken is juicy, the kale is never bitter, and the whole dish reheats like a dream — this is the weeknight recipe you’ll make on repeat because it makes getting (and staying) lean feel effortless and delicious!
Recipe Tips and Tricks
- Massage kale with lemon + salt 2 min — removes bitterness instantly.
- Cook quinoa in broth — flavor upgrade, zero effort.
- Pound chicken even — cooks in 6–8 min.
- Deglaze pan with lemon juice — sauce magic.
- Add warm chicken to kale — wilts it perfectly.
- Double the garlic — flavor is free calories!
- Finish with red pepper flakes — metabolism boost.
Sautéed Kale and Quinoa with Lemon Garlic Chicken
45g-protein lemon-garlic chicken with quinoa and garlicky kale — perfect lean dinner!
Ingredients
- 1 cup dry quinoa
- 1 tsp oregano + 1 tsp paprika
- 1.5 lbs chicken breast, pounded even
- 2 tbsp tahini (optional dressing)
- 4 cloves garlic, minced
- 4 tbsp warm water (for dressing)
- 8 cups kale, stems removed & chopped
- Juice + zest of 2 lemons
- Salt & pepper
Instructions
- Cook quinoa → rinse, simmer in 2 cups broth 15 min — fluff with fork!
- Pound chicken → even thickness — cooks fast and stays juicy.
- Season boldly → lemon zest, oregano, paprika, salt, pepper — flavor bomb!
- Sear chicken → hot skillet, 4–5 min per side — golden crust.
- Rest & slice → 5 min tented — locks in juices.
- Sauté garlic → same pan, 30 sec — smells incredible!
- Massage kale → lemon juice + pinch salt — 2 min until silky.
- Wilt kale → in garlicky pan with splash broth — 2–3 min.
- Make dressing → whisk tahini, lemon juice, warm water — drizzle heaven.
- Assemble bowls → quinoa base, kale mountain, sliced chicken, extra lemon — abs dinner ready!
Notes
- Massaging kale is non-negotiable — turns it from bitter to delicious.
- 45g protein + 12g fiber per huge bowl.
- Reheats perfectly — ideal meal prep.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 638Total Fat 29gSaturated Fat 7gUnsaturated Fat 22gCholesterol 157mgSodium 248mgCarbohydrates 44gFiber 13gSugar 7gProtein 54g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Chicken breast: Leanest protein source.
- Quinoa: Complete protein + magnesium for recovery.
- Kale: Iron + fiber, almost zero calories.
- Lemon & garlic: Bright flavor + immune support.
- Tahini: Healthy fats in the optional drizzle.
Variations and Substitutions
- Shrimp, salmon, or tofu instead of chicken
- Brown rice or cauliflower rice (lower-carb)
- Spinach, Swiss chard, or arugula instead of kale
- Add roasted sweet potato or chickpeas
- Spicy: harissa or sriracha
- Creamy: Greek yogurt-lemon sauce
- Vegan: double quinoa + tahini dressing
- Top with feta or Parmesan
Storage Options
- Refrigerator: up to 5 days — tastes better day 2–3
- Reheat gently in microwave or skillet
- Keep tahini dressing separate
Dish Gallery
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