Fuel your body with this protein-packed Grilled Chicken and Quinoa Power Bowl. Combining lean grilled chicken, nutrient-dense quinoa, and fresh vegetables, this bowl is not only delicious but also a balanced meal that will keep you satisfied. Perfect for meal prep or a healthy lunch option, this dish offers a flavorful mix of protein, healthy fats, and carbs.
Key Information
- Preparation time: 15 minutes
- Cooking time: 25 minutes
- Total time: 40 minutes
- Servings: 4 servings
- Serving size: 1 bowl
Nutritional Information (per serving)
- Calories: 520 kcal
- Protein: 40 g
- Carbohydrates: 30 g
- Fat: 27 g
- Fiber: 7 g
Ingredients
- 4 chicken breasts (about 500 g or 1 lb total)
- 360 g (2 cups) cooked quinoa
- 1 large zucchini, sliced (about 200 g or 7 oz)
- 150 g (1 cup) cherry tomatoes, halved
- 1 large avocado, sliced
- 2 tbsp olive oil (for grilling and dressing)
- 1 tbsp lemon juice (for dressing)
- Salt and pepper, to taste
- Your favorite spices for seasoning the chicken (such as garlic powder, paprika, or Italian seasoning)
Method of Preparation
Step 1: Prepare the Chicken
- Preheat your grill or oven to 190°C (375°F).
- Rub the chicken breasts with 1 tablespoon of olive oil and season with salt, pepper, and your favorite spices (e.g., garlic powder, paprika, or Italian seasoning).
- Grill the chicken for 6-8 minutes on each side or until the internal temperature reaches 75°C (165°F). If using the oven, bake for 20-25 minutes.
- Once cooked, let the chicken rest for 5 minutes before slicing.
Step 2: Cook the Quinoa
- While the chicken is cooking, prepare the quinoa according to the package instructions. Typically, this involves simmering 1 cup of dry quinoa in 2 cups of water until fluffy, which takes about 15 minutes.
Step 3: Grill or Sauté the Zucchini
- Slice the zucchini into thin rounds. Heat 1 tablespoon of olive oil in a pan over medium heat.
- Add the zucchini slices and sauté for 3-4 minutes on each side, until golden brown and tender. Alternatively, you can grill the zucchini slices for about 2 minutes per side.
Step 4: Assemble the Power Bowls
- In each bowl, start with a base of about 1/2 cup of cooked quinoa.
- Top with sliced grilled chicken, a few slices of grilled zucchini, halved cherry tomatoes, and a few slices of avocado.
Step 5: Add the Dressing
- Drizzle each bowl with a mix of 1 tablespoon of olive oil and 1 tablespoon of fresh lemon juice. Add a pinch of salt and pepper to taste for extra flavor.
Tips for Culinary Success
- Marinate for more flavor: For extra flavor, marinate the chicken in olive oil, lemon juice, and your favorite spices for 30 minutes before grilling.
- Even cooking: Pound the chicken breasts to an even thickness for uniform cooking and better texture.
- Custom veggies: Add or swap out vegetables like roasted sweet potatoes, steamed broccoli, or cucumber slices for variety.
- Meal prep friendly: This dish stores well! Keep the components (chicken, quinoa, veggies) in separate containers in the fridge for easy assembly throughout the week.
- Make it dairy-free: To add richness without cheese, sprinkle a little nutritional yeast over the bowl.
FAQs
- Can I use a different grain instead of quinoa? Yes, you can substitute quinoa with brown rice, farro, or couscous for a different texture and flavor.
- How do I store leftovers? Store the chicken, quinoa, and vegetables separately in airtight containers in the refrigerator for up to 4 days. Reheat the chicken and quinoa before assembling.
- Can I make this recipe vegetarian? Absolutely! Swap the grilled chicken for grilled tofu or chickpeas to make a vegetarian version.
- What other dressings can I use? A tahini dressing, balsamic vinaigrette, or a simple olive oil and vinegar combo works well with this power bowl.
- How can I add more flavor to the quinoa? Cook the quinoa in chicken or vegetable broth instead of water for extra flavor.
This Grilled Chicken and Quinoa Power Bowl is a nutritious and delicious way to fuel your day. Loaded with protein, fiber, and healthy fats, it’s a complete meal that’s both satisfying and easy to make. Perfect for lunch or meal prepping, you’ll love the fresh flavors and balanced nutrition this bowl offers.