Mediterranean Chicken & Quinoa Meal Prep Bowls
Mediterranean Chicken & Quinoa Meal Prep Bowls
Ingredients
- •1.5 lb boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- •2 tablespoon olive oil
- •2 tablespoon lemon juice
- •3 cloves garlic, minced
- •1 teaspoon dried oregano
- •0.5 teaspoon salt
- •0.25 teaspoon black pepper
- •1 cup quinoa, rinsed
- •2 cup vegetable broth or water
- •1 large red bell pepper, cored and cut into 1-inch pieces
- •1 large yellow bell pepper, cored and cut into 1-inch pieces
- •0.5 medium red onion, cut into wedges
- •1 cup cherry tomatoes, halved
- •0.5 large cucumber, diced
- •0.5 cup Kalamata olives, pitted and halved
- •3 tablespoon extra virgin olive oil
- •1.5 tablespoon red wine vinegar
- •1 tablespoon fresh lemon juice
- •0.5 teaspoon dried oregano
- • to taste salt
- • to taste black pepper
- •0.5 cup feta cheese, crumbled
- •2 tablespoon fresh parsley or dill, chopped
Instructions
- 1.
**Cook the Quinoa:** Combine rinsed quinoa and vegetable broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all liquid is absorbed and quinoa is fluffy. Fluff with a fork and set aside.
- 2.
**Marinate the Chicken:** In a medium bowl, combine the cut chicken pieces with 2 tablespoons olive oil, 2 tablespoons lemon juice, minced garlic, 1 teaspoon dried oregano, 0.5 teaspoon salt, and 0.25 teaspoon black pepper. Toss to coat evenly. Let marinate for at least 15 minutes at room temperature, or up to 30 minutes in the refrigerator.
- 3.
**Roast the Vegetables:** Preheat oven to 400°F (200°C). On a large baking sheet, toss the bell peppers, red onion, and cherry tomatoes with 1 tablespoon of olive oil, a pinch of salt, and pepper. Spread in a single layer. Roast for 15-20 minutes, or until tender-crisp and slightly charred.
- 4.
**Cook the Chicken:** While vegetables roast, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the marinated chicken in a single layer (cook in batches if necessary to avoid overcrowding). Cook for 5-7 minutes, flipping occasionally, until cooked through and lightly browned. Remove from heat.
- 5.
**Prepare the Dressing:** In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1.5 tablespoons red wine vinegar, 1 tablespoon fresh lemon juice, 0.5 teaspoon dried oregano, and salt and pepper to taste.
- 6.
**Assemble the Bowls:** Divide the cooked quinoa evenly among 4 meal prep containers. Add a portion of cooked chicken, roasted vegetables, diced cucumber, and halved Kalamata olives to each container. Sprinkle with crumbled feta cheese and fresh parsley or dill.
- 7.
Pour a portion of the dressing over each bowl just before serving, or store dressing separately in small containers to add right before eating to keep fresh components crisp.
Tips
- 💡For best meal prep results, store the dressing separately and add it just before eating to prevent the fresh vegetables from getting soggy.
- 💡Feel free to customize your vegetables! Zucchini, eggplant, or even spinach can be roasted or added fresh.
- 💡If you prefer a spicier kick, add a pinch of red pepper flakes to the chicken marinade or the dressing.
- 💡To save time, cook your quinoa in advance. It can be stored in the refrigerator for up to 3-4 days.
- 💡Ensure your chicken pieces are roughly the same size for even cooking. Overcrowding the pan can steam the chicken instead of browning it, so cook in batches if needed.
Recipe from TheCookbook.ai
Created by Basil Roux