Mediterranean Quinoa Bowl with Lemonherb Chicken
Table of Contents
Mediterranean Quinoa Bowl: Your Next Dietitian Meals Obsession
Ever feel like you're stuck in a food rut ? Same! Honestly, I was so bored with my lunches until this recipe came along.
Okay, let's get this sorted. This Mediterranean Quinoa Bowl with Lemon Herb Chicken is the answer to boring dietitian meals . It's bursting with flavor and good for-you ingredients.
This bowl screams "holiday in Greece"! It's inspired by the classic Mediterranean diet. Full of goodness! Think fresh veggies, herbs, and lean protein.
This recipe is super easy . It takes about 45 minutes and makes 2 servings . Perfect for a quick lunch or dinner!
Why This Recipe Rocks
This isn't just another quinoa bowl recipe . This Healthy Mediterranean recipe is packed with good stuff. It’s a great source of protein, fiber, and healthy fats.
Talk about a powerhouse meal ! I love making this when I want a quick healthy dinner recipes . It keeps me full and energized.
Plus, it’s perfect as weight loss meal ideas .
This recipe is special because it's both incredibly flavorful and incredibly good for you! Right, think "Bake Off" meets SEO we're aiming for that are both precise and have a bit of je ne sais quoi to boost the site's visibility.
I always feel amazing after eating it. Seriously, my body thanks me every time. Okay, let's get this sorted.
What You'll Need
Ready to get started? You'll need quinoa, chicken breasts, lots of fresh veggies and lemon, and few herbs. Okay, let's get this sorted.
And a few pantry staples for the vinaigrette. The lemon herb chicken recipe is so simple but adds loads of flavor.
Ingredients & Equipment
Okay, let's get this sorted. We are making a Mediterranean Quinoa Bowl with Lemon Herb Chicken . This isn't just any recipe; it's a dietitian approved recipe . Let's see what you'll need.
Main Ingredients
Quinoa: 1 cup (180g) , rinsed well. Quality quinoa should be light in color and smell fresh. Trust me, it makes a difference!
Vegetable Broth: 2 cups (475ml) .
Chicken Breasts: 2 boneless, skinless (about 6 oz/170g each). Look for plump, pink chicken with no weird smells.
Olive Oil: 1 tablespoon (for chicken) + 2 tablespoons (for vinaigrette).
Lemon Juice: 1 tablespoon (for chicken) + 2 tablespoons (for vinaigrette).
Dried Oregano: 1 teaspoon .
Dried Basil: 1 teaspoon .
Garlic Powder: 1/2 teaspoon .
Cherry Tomatoes: 1 cup (140g) , halved.
Cucumber: 1/2 cup (75g) , diced.
Red Onion: 1/2 cup (75g) , thinly sliced.
Kalamata Olives: 1/2 cup (75g) , pitted and halved.
Feta Cheese: 1/4 cup (40g) , crumbled.
Fresh Parsley: 1/4 cup (15g) , chopped.
Dijon Mustard: 1 teaspoon .
Honey (or Maple Syrup): 1/2 teaspoon .
Salt: 1/4 teaspoon (for quinoa, chicken, vinaigrette)
Black Pepper: 1/4 teaspoon (for chicken, vinaigrette)
Seasoning Notes
This dish is all about that Mediterranean zing. The oregano, basil, and lemon combo are the stars. Honestly, that's what makes it a perfect choice for anyone looking for healthy Mediterranean recipes .
Don’t have oregano? Thyme works in a pinch. If you are not into honey, maple syrup works just fine.
Equipment Needed
Nothing too fancy here, promise! This is easy healthy recipes 101.
Medium Saucepan: For cooking the quinoa. A pot works just fine.
Grill Pan or Skillet: To cook that delicious lemon herb chicken!
Cutting Board & Chef's Knife: For chopping veggies.
Small Bowl & Whisk: For the vinaigrette and chicken marinade.
That's it. Right, think "Bake Off" meets SEO we're aiming for that are both precise and have a bit of je ne sais quoi to boost the site's visibility, and it's all set to make some seriously tasty dietitian meals .
You're gonna nail this!
Alright, let's get this sorted! Cooking can feel intimidating, but it doesn't have to be. Right, think "Bake Off" meets SEO we're aiming for dietitian meals that are both healthy and delicious.
Today, we're diving into a simple cooking method that'll transform your Mediterranean Quinoa Bowl !
Cooking Method: Sauté Like a Pro
Sautéing is your secret weapon. It’s quick, easy, and adds a ton of flavor. It's also fantastic for healthy meal prep ideas ! I remember the first time I tried sautéing.
Honestly, I nearly set off the smoke alarm. But with a few tips, you’ll nail it every time.
Prep Steps: Setting the Stage for Success
- Essential mise en place : Chop your lemon herb chicken recipe and veggies beforehand. This will make your life so much easier. Measure out your spices too!
- Time saving organization tips: Use small bowls to hold prepped ingredients. This keeps things tidy and accessible.
- Safety reminders: Always use oven mitts when handling hot pans. Keep a fire extinguisher nearby, just in case!
step-by-step Process: Sauté Perfection
- Heat olive oil in a skillet over medium heat. Don’t let it smoke!
- Add your marinated lemon herb chicken recipe .
- Cook for 5- 7 minutes per side.
- Make sure the internal temperature reaches 165° F ( 74° C) .
- Remove the chicken from the pan and let it rest.
- Sauté your veggies until they're tender crisp.
Pro Tips: Sauté Secrets Revealed
- Don't overcrowd the pan: This lowers the temperature. Your food will steam instead of sauté.
- Common mistake to avoid: Stir your ingredients frequently. This ensures even cooking.
- make-ahead option: You can sauté the veggies a day in advance and store them in the fridge. That really makes for easy healthy recipes .
- Expert technique: Add a splash of broth. Scraping up any browned bits from the pan will maximize flavor.
Sautéing can take any balanced diet meals to the next level. Honestly, once you get the hang of it, you’ll be sautéing everything.
It's a fantastic method to prepare your Mediterranean Quinoa Bowl . Give it a whirl, and let me know how it goes.
I bet you will find some quick healthy dinner recipes and even some weight loss meal ideas that work for you!
Right, think " Bake Off " meets SEO we're aiming for that are both precise and have a bit of je ne sais quoi to boost the site's visibility.
Okay, let's get this sorted . We need to talk about the extras, the bits that make this Mediterranean Quinoa Bowl sing! This section is all about those little details that take the recipe from good to gorgeous .
Recipe Notes: Your Mediterranean Quinoa Bowl Masterclass
Get Your Plating On
Forget beige food! This Mediterranean Quinoa Bowl is a riot of color. Presentation wise, think about layering. Start with the quinoa as a base, then arrange the veggies artfully on top.
The Lemon Herb Chicken looks great sliced and fanned out. A sprinkle of fresh parsley and a drizzle of the lemon vinaigrette adds the final flourish.
Honestly, even if your cooking is a bit "meh", beautiful presentation always wins.
Sidekicks & Sip Sensations
This bowl is a star, but it plays well with others. A side of warm pita bread is perfect for mopping up that tangy vinaigrette.
And to drink? A crisp white wine, like Sauvignon Blanc, really complements the Mediterranean flavours. If you're not drinking, how about cucumber and mint infused water? Super refreshing.
Storage Savvy
Batch cooking is your friend, especially if you're trying to whip up dietitian meals during the week. The quinoa and vinaigrette will keep in the fridge for up to 3 days in separate containers.
The cooked chicken is safe in the fridge for about 3-4 days too, so you can prep things in advance!
If you're thinking about freezing, cooked quinoa freezes okay. But veggies get a bit sad. Reheat the quinoa in the microwave, and cook your chicken fresh.
Remixing the Recipe
Want to shake things up? Go vegetarian by skipping the chicken and feta! Add chickpeas or roasted vegetables. Thinking about the seasons? Try some roasted butternut squash in the fall, or grilled peaches in the summer for a bit of sweetness.
This Lemon Herb Chicken Recipe can be also made on the sheet pan, it gives the same result!
Nutrition Nuggets
Each serving of this bowl clocks in around 550 calories, packed with about 40g of protein and 7g of fibre! You know, perfect for those weight loss meal ideas .
Plus, all those veggies are bursting with vitamins and antioxidants. We are making healthy Mediterranean recipes after all. This is one of my favourite easy healthy recipes
Look at the macronutrients ratios so it's dietitian approved recipes . A balanced diet meal that tastes amazing? Yes, please.
So, there you have it. Your ticket to Quick Healthy Dinner Recipes , so simple that anyone can cook it. Go forth, experiment, and have fun in the kitchen. You've got this!
Frequently Asked Questions
Is this Mediterranean Quinoa Bowl suitable as one of my dietitian meals if I'm trying to lose weight?
Absolutely! This Mediterranean Quinoa Bowl with Lemon Herb Chicken is a fantastic option for weight management. It's packed with protein to keep you feeling full and satisfied, and it’s loaded with fiber from the quinoa and vegetables, which aids digestion and helps control blood sugar levels.
Just be mindful of portion sizes remember, even healthy food needs to be enjoyed in moderation, like a cheeky biscuit with your tea!
Can I make this dietitian meal ahead of time for meal prepping?
You certainly can! This bowl is excellent for meal prepping. Cook the quinoa and chicken, chop the vegetables, and prepare the vinaigrette in advance. Store each component separately in airtight containers in the fridge for up to 3-4 days. When you're ready to eat, simply assemble the bowl.
Just like planning your holiday route, prepping ahead saves time and stress!
I don’t have all the ingredients. What substitutions can I make in this recipe for dietitian meals?
No worries, a bit of improvisation is part of the fun! If you don't have Kalamata olives, use any other olives you have on hand, or even capers. For the feta, goat cheese or ricotta salata work great. If you are missing a fresh herb use dried, and don't be afraid to swap in seasonal vegetables you have on hand.
Think of it like a 'Ready, Steady, Cook!' challenge!
I'm vegetarian/vegan. How can I adapt this recipe to be one of my dietitian meals?
Easy peasy! To make this recipe vegetarian or vegan, simply omit the chicken and feta cheese. Add a can of chickpeas or some roasted vegetables like eggplant or zucchini for extra protein and flavor. Also, use maple syrup or agave instead of honey in the vinaigrette.
A few tweaks and it will be like swapping your wellington boots for trainers!
How long will this Mediterranean Quinoa Bowl last in the fridge?
The assembled Mediterranean Quinoa Bowl with Lemon Herb Chicken will last for about 2-3 days in the refrigerator. Store it in an airtight container to maintain its freshness. Keep the vinaigrette separate until serving to prevent the quinoa from becoming soggy, just like you wouldn't pour gravy on your roast until serving!
Is it possible to double or triple this recipe?
Absolutely, go right ahead! Doubling or tripling this recipe is perfectly fine, especially if you're feeding a crowd or want to have plenty of leftovers for the week. Just make sure you have a large enough saucepan for cooking the quinoa and a big enough skillet for the chicken.
Think of it as prepping for a royal banquet!
Mediterranean Quinoa Bowl With Lemonherb Chicken
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 550 |
|---|---|
| Fat | 25g |
| Fiber | 7g |