Mediterranean Chicken Quinoa Bowl

• 份量: 4 servings
• 准备时间: 20 minutes
• 总时间: 45 minutes

配料

1 ½ cups quinoa (uncooked, or 4 cups cooked)

2 medium chicken breasts (diced into bite-sized pieces)

Juice of ½ lemon

1 tablespoon olive oil

½ teaspoon paprika

1 teaspoon dried oregano

1 teaspoon garlic powder

1 teaspoon salt

½ teaspoon pepper

1 tablespoon honey

1 ½ tablespoons olive oil (for cooking)

1 cup cucumber (diced)

1 cup cherry tomatoes (halved)

1 cup bell pepper (diced red and/or green)

¼ red onion (sliced)

½ cup black olives

¼ cup chopped mint

¼ cup chopped parsley

2 tablespoons olive oil

Juice of ½ lemon

¼ teaspoon salt

½ cup crumbled or cubed feta

½ cup Greek yogurt

Extra parsley and mint

A handful of nuts such as pistachios, (walnuts, or almonds)

步骤

Cook the quinoa. To make 4 cups of cooked quinoa, you need 1.5 cups quinoa and 2 + ¼ cups water and ⅔ teaspoon salt. Rinse the quinoa and strain. Combine the quinoa and water in a medium pot. Bring to a boil, cover, and reduce the heat. Simmer for 15 minutes. Remove the pot from the heat and let it sit, covered, for 10 minutes more. Then, remove the lid and fluff with a fork!

Marinate the chicken. Cut the chicken breasts into bite-size pieces and place them in a bowl. Drizzle lemon juice and olive oil and sprinkle the spices, oregano, salt and pepper on top. Toss through using your hands.

Cook the chicken. Heat 2 tablespoons of olive oil in a large frying pan/skillet over medium-high. Once hot, add the chicken pieces and cook for 4 minutes each side, Then drizzle with about a tablespoon of honey and stir through for another 30 seconds to a minute. Remove from heat and rest.

Make the salad. While the chicken is cooking, mix the salad. Place all ingredients in a bowl, add lemon juice, salt, pepper, fresh herbs, and feta and toss through.

Assemble quinoa bowls. Per bowl, add 1 cup of cooked quinoa, cooked chicken pieces, mixed salad, top with extra feta cheese and a few extra olives, and garnish with extra herbs, a dollop of Greek yogurt and nuts.

营养

• 卡路里: 688 kcal
• 总脂肪: 34 g
• 饱和脂肪: 7 g
• 不饱和脂肪: 24 g
• 反式脂肪: 0.01 g
• 胆固醇: 91 mg
• 钠: 1360 mg
• 总碳水化合物: 56 g
• 膳食纤维: 8 g
• 总糖: 9 g
• 蛋白质: 41 g