Seniors Healthy Dinner: Grilled Chicken with Steamed Broccoli

This Grilled Chicken with Steamed Broccoli is a nutritious and flavorful dish perfect for seniors looking for a wholesome dinner option. The grilled chicken is marinated for extra tenderness and flavor, while the steamed broccoli retains its vibrant color and crunch. This dish is not only simple to prepare but also focuses on health, making it ideal for any occasion, from a casual family dinner to a special gathering with friends.

The flavor profile is savory and slightly tangy from the marinade, complemented by the fresh, earthy taste of broccoli. The textures are delightful—tender, juicy chicken paired with crisp-tender broccoli, creating a satisfying meal that is both delicious and nutritious.

Prep and Cook Times:

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Skill Level: Beginner

Serving Information:

• Servings: 4
• Serving Suggestions: Serve with a slice of whole-grain bread or over a bed of brown rice for added fiber. Garnish with lemon wedges for a fresh burst of flavor.

Ingredients List:

• For the Chicken Marinade:

  • 4 boneless, skinless chicken breasts (about 680 grams)
  • 1/4 cup (60 ml) olive oil
  • 2 tablespoons (30 ml) lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste
• For the Steamed Broccoli:
  • 4 cups (about 280 grams) fresh broccoli florets
  • Salt, to taste
  • Optional: A squeeze of lemon juice or a drizzle of olive oil for serving

Substitutions:

• For a gluten-free option, ensure all ingredients are gluten-free.
• For a vegetarian version, replace chicken with marinated tofu.

Equipment List:

• Essential Equipment:

  • Large mixing bowl
  • Whisk or fork for mixing the marinade
  • Grill or grill pan
  • Pot with a steamer basket or a microwave-safe dish for steaming broccoli
• Optional Equipment:
  • Meat thermometer (to check chicken doneness)
  • Tongs for flipping the chicken

Step-by-Step Instructions:

1. Prepare the Marinade:

   • In a large mixing bowl, whisk together olive oil, lemon juice, garlic powder, oregano, salt, and pepper until well combined.

2. Marinate the Chicken:

   • Add the chicken breasts to the marinade, ensuring they are well coated. Cover and let them marinate for at least 15 minutes at room temperature, or refrigerate for up to 2 hours for deeper flavor.

3. Preheat the Grill:

   • Preheat your grill or grill pan over medium-high heat. If using a grill, lightly oil the grates to prevent sticking.

4. Prepare the Broccoli:

   • While the chicken is marinating, fill a pot with about an inch of water and place a steamer basket in it. Bring the water to a boil. Alternatively, you can prepare the broccoli in a microwave-safe dish with a small amount of water covered with plastic wrap.

5. Grill the Chicken:

   • Remove the chicken from the marinade, allowing excess marinade to drip off. Place the chicken on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.

6. Steam the Broccoli:

   • While the chicken is grilling, add the broccoli to the steamer basket over the boiling water. Cover and steam for about 4-5 minutes, or until bright green and tender-crisp. Alternatively, microwave the broccoli with a little water in a covered dish for about 3-4 minutes.
7. Serve:
   • Once the chicken is cooked, remove it from the grill and let it rest for a few minutes. Serve the grilled chicken alongside the steamed broccoli. Add a squeeze of lemon juice or a drizzle of olive oil for extra flavor.

Technique Tips and Troubleshooting:

• Marinating: Allowing the chicken to marinate longer enhances the flavor and tenderness. If you’re short on time, even 15 minutes will help.
• Doneness Check: If you don’t have a meat thermometer, cut into the chicken to ensure it’s no longer pink in the center.
• Steaming Broccoli: Be careful not to over-steam the broccoli to retain its bright color and nutrients.

Plating and Presentation:

• Arrange one grilled chicken breast on each plate, alongside a generous helping of steamed broccoli. For a pop of color, sprinkle with fresh herbs like parsley or a dash of red pepper flakes for an added kick.

Storage and Reheating Instructions:

• Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes or until heated through. Alternatively, use a microwave, reheating in short intervals until warm.

Variations and Customizations:

• Add-Ins: Consider adding sliced bell peppers or carrots to the steaming basket for a colorful veggie medley.
• Flavor Boost: For a spicier kick, add a teaspoon of chili powder to the marinade.

Notes on Ingredients and Equipment:

• Fresh herbs work best for flavor, but dried herbs can be substituted in a pinch.
• A grill pan can be used if you don’t have an outdoor grill; just adjust cooking times based on heat.

Final Touches and Personal Notes:

This recipe is a personal favorite because it brings together simple ingredients that are nutritious and satisfying. I love how versatile this dish is—feel free to experiment with different marinades or vegetables. Enjoy making this recipe your own!

FAQ:

1. Can I use frozen chicken for this recipe?

   • Yes, but be sure to thaw it completely before marinating and cooking.

2. How can I tell when the chicken is done?

   • Use a meat thermometer to check if it has reached an internal temperature of 165°F (74°C).

3. What if I don’t have a grill?

   • You can use a grill pan on the stovetop or bake the chicken in the oven at 375°F (190°C) for about 25-30 minutes.

4. Can I prepare this dish ahead of time?

   • Yes, you can marinate the chicken a few hours in advance and store it in the refrigerator until ready to grill.
5. Is this recipe suitable for meal prep?
   • Absolutely! The grilled chicken and steamed broccoli can be portioned out for lunches throughout the week.