Chicken and Quinoa Bowl

This Chicken and Quinoa Bowl is a nutritious and satisfying meal, packed with protein and fiber, perfect for a healthy American lunch. The combination of grilled chicken, fluffy quinoa, and vibrant vegetables creates a delicious and colorful dish that is both filling and nourishing.

Ingredients

• Quinoa - 1 cup (185g)
• Water - 2 cups (480ml)
• Chicken breast - 2 pieces (200g each)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 2 cloves, minced
• Cherry tomatoes - 1 cup (150g), halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Spinach - 2 cups (60g), fresh
• Lemon juice - 2 tablespoons (30ml)
• Salt - 1 teaspoon (5g)
• Black pepper - 1/2 teaspoon (2g)
• Feta cheese - 1/4 cup (37g), crumbled

Steps

1. Rinse the quinoa under cold water and drain. In a medium saucepan, combine quinoa and water, and bring to a boil.
2. Once boiling, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
3. While the quinoa is cooking, heat olive oil in a skillet over medium heat. Season the chicken breasts with salt and black pepper.
4. Add the chicken breasts to the skillet and cook for about 6-7 minutes on each side, or until fully cooked and internal temperature reaches 75°C (165°F). Remove from skillet and let rest for a few minutes before slicing.
5. In the same skillet, add minced garlic and sauté for 1 minute until fragrant. Then, add cherry tomatoes, cucumber, red bell pepper, and spinach. Cook for another 3-4 minutes until the vegetables are slightly tender.
6. In a large bowl, combine cooked quinoa, sautéed vegetables, sliced chicken, and lemon juice. Toss gently to combine.
7. Serve the chicken and quinoa bowl topped with crumbled feta cheese.

Nutrition

• Calories: 500
• Protein: 40 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 12 g
• Water: 0.48 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in fiber, aiding in digestion and promoting satiety.

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