The Chicken, Quinoa & Veggie Bowl is a perfect blend of protein, fiber, and essential nutrients, making it an ideal meal for those looking to maintain a healthy lifestyle. This dish is not only delicious but also incredibly versatile, allowing you to customize it with your favorite vegetables and dressings.
Recipe
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or chicken broth
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell peppers, diced
- 1 cup shredded carrots
- 1 avocado, sliced
- 1/4 cup feta cheese, crumbled (optional)
- Fresh parsley or cilantro for garnish
For the dressing:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- Cook the quinoa: In a medium saucepan, bring the quinoa and water (or chicken broth) to a boil. Reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
- Prepare the chicken: Season the chicken breasts with garlic powder, paprika, salt, and pepper. Heat the olive oil in a skillet over medium-high heat. Add the chicken breasts and cook for about 6-7 minutes per side, or until fully cooked. Remove from heat and let rest for a few minutes before slicing.
- Assemble the bowl: Divide the cooked quinoa among four bowls. Top with sliced chicken, cherry tomatoes, cucumber, bell peppers, shredded carrots, avocado, and feta cheese (if using).
- Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Drizzle over the bowls.
- Garnish and serve: Garnish with fresh parsley or cilantro and serve immediately.
Nutritional Facts (per serving):
- Calories: 450
- Protein: 30g
- Carbohydrates: 40g
- Dietary Fiber: 8g
- Total Fat: 20g
- Saturated Fat: 3g
- Cholesterol: 70mg
- Sodium: 300mg
Health Benefits
- High in Protein: Chicken and quinoa are excellent sources of protein, which is essential for muscle repair and growth.
- Rich in Fiber: Quinoa and vegetables provide a good amount of dietary fiber, aiding in digestion and promoting a feeling of fullness.
- Packed with Vitamins and Minerals: This bowl is loaded with vitamins A, C, and K from the vegetables, as well as essential minerals like magnesium, potassium, and iron.
- Healthy Fats: Avocado and olive oil contribute healthy monounsaturated fats, which are beneficial for heart health.
- Low in Calories: Despite being nutrient-dense, this meal is relatively low in calories, making it suitable for weight management.
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This Chicken, Quinoa & Veggie Bowl is not only a feast for the eyes but also a powerhouse of nutrition. It’s perfect for meal prep, ensuring you have a healthy and satisfying meal ready to go. Enjoy the vibrant flavors and the health benefits that come with every bite!