Description
A nourishing and satisfying meal prep bowl featuring juicy marinated chicken, fluffy quinoa, and fresh veggies, perfect for easy weight loss and busy weekdays.
Ingredients
Scale
- 2 large boneless, skinless chicken breasts (about 1 lb / 450 g), trimmed
- 2 garlic cloves, minced
- Juice of 1 lemon
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and freshly ground black pepper, to taste
- 1 cup quinoa (uncooked, about 170 g), rinsed well
- 2 cups low-sodium vegetable broth
- 1 teaspoon olive oil
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup fresh parsley or cilantro, chopped
- 1 ripe avocado, sliced (optional)
- 2 tablespoons feta cheese, crumbled (optional)
- Optional: a handful of baby spinach or kale for extra greens
- 2 tablespoons plain Greek yogurt (or dairy-free alternative)
- 1 tablespoon lemon juice
- 1 teaspoon honey or maple syrup
- Salt and pepper, to taste
Instructions
- Marinate the Chicken: In a medium bowl, combine minced garlic, lemon juice, olive oil, paprika, salt, and pepper. Add chicken breasts and toss to coat fully. Cover and refrigerate for at least 20 minutes or up to 2 hours.
- Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, bring vegetable broth to a boil. Stir in quinoa and olive oil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
- Cook the Chicken: Heat a large skillet over medium heat. Cook marinated chicken breasts for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes before slicing.
- Prepare the Veggies: Dice cucumber, halve cherry tomatoes, shred carrots, and chop herbs. Slice avocado just before assembling.
- Make the Dressing: Whisk together Greek yogurt, lemon juice, honey, salt, and pepper until smooth.
- Assemble the Bowls: Divide quinoa evenly between 4 containers or bowls. Top with sliced chicken, veggies, avocado, feta, and herbs. Drizzle with dressing or serve dressing on the side.
Notes
Marinate chicken for at least 20 minutes for best flavor and moisture. Rinse quinoa well to remove bitterness. Cook quinoa with vegetable broth for added flavor. Rest chicken before slicing to keep it juicy. Keep avocado and dressing separate if storing for meal prep to maintain freshness.
- Prep Time: 25 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximatel
- Calories: 425
- Sugar: 4
- Sodium: 350
- Fat: 11
- Saturated Fat: 2
- Carbohydrates: 38
- Fiber: 5.5
- Protein: 37
Keywords: chicken, quinoa, meal prep, healthy, protein-packed, weight loss, easy dinner, gluten-free, low fat