This Mediterranean Grilled Chicken Quinoa Bowl is a fantastic option for a healthy bowl dinner. You can enjoy a vibrant, flavorful meal that’s both satisfying and easy to prepare.
Key Ingredients & Substitutions:
- Chicken Breast: You can use boneless, skinless chicken thighs for a different texture.
- Quinoa: Brown rice or couscous are excellent alternatives.
- Cucumber: Mini cucumbers or even bell peppers work well.
- Cherry Tomatoes: Any small, ripe tomato will do.
- Kalamata Olives: Green olives or even capers can be substituted.
- Feta Cheese: If you prefer a dairy-free option, omit it or use a plant-based feta.
- Lemon: Crucial for brightness, use fresh lemon juice.
- Olive Oil: A good quality extra virgin olive oil enhances flavor.
- Dried Oregano: Fresh oregano or a mixed Mediterranean herb blend can be used.
Ingredients:
For the Chicken:
- 2 boneless, skinless chicken breasts (about 6-8 oz each)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the Quinoa:
- 1 cup uncooked quinoa
- 2 cups water or vegetable broth
For the Bowl Assembly:
- 1 cup chopped cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup pitted Kalamata olives, halved
- 1/4 cup crumbled feta cheese (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
For the Lemon-Herb Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 2
- Tools Needed: Grilling pan or outdoor grill, medium saucepan, mixing bowls, whisk.
Step-by-Step Instructions:
1. Prepare the Chicken
Pat the chicken breasts dry. In a small bowl, whisk together 1 tablespoon olive oil, 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, salt, and pepper. Rub this mixture all over the chicken.
2. Grill the Chicken
Heat a grilling pan or outdoor grill to medium-high heat. Place the seasoned chicken on the hot grill. Cook for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove the chicken from the heat and let it rest for 5 minutes before slicing.
3. Cook the Quinoa
While the chicken cooks, rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork.
4. Assemble the Vegetables
While the quinoa cooks, prepare your vegetables. Chop the cucumber, halve the cherry tomatoes, and halve the Kalamata olives. You will have a colorful base for your healthy bowl dinner.
5. Make the Dressing
In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon dried oregano, and 1/2 teaspoon garlic powder. Season with salt and black pepper to taste. Adjust the flavors to your preference.
6. Build Your Bowls
Divide the cooked quinoa evenly between two bowls. Top each with sliced grilled chicken, chopped cucumber, halved cherry tomatoes, and halved Kalamata olives. Drizzle generously with the lemon-herb dressing. If using, sprinkle with crumbled feta cheese and fresh parsley. You’ve created a perfect healthy bowl dinner.
Variation Ideas:
- Add roasted red peppers or artichoke hearts.
- Include a dollop of hummus or tzatziki for extra creaminess.
- Swap out chicken for grilled shrimp or chickpeas for a vegetarian option.
- Introduce different greens like spinach or mixed spring greens for more nutrients.
Storage Instructions:
Store any leftover Mediterranean Grilled Chicken Quinoa Bowl ingredients separately in airtight containers in the refrigerator for up to 3 days. When ready to enjoy, combine and lightly warm the chicken and quinoa if desired, then add the fresh vegetables and dressing. This makes a great healthy bowl dinner for meal prep.
Frequently Asked Questions (FAQ):
Can you prepare the chicken ahead of time?
Yes, you can marinate the chicken up to 24 hours in advance or cook it and slice it the day before.
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free, making this a great option for those with gluten sensitivities.
What is a good substitute for feta cheese?
You can use goat cheese, halloumi, or simply omit cheese for a dairy-free version of this healthy bowl dinner.
Can you make this recipe vegetarian?
Absolutely! Replace the chicken with grilled or roasted chickpeas, black beans, or a plant-based protein alternative.
How can you make this meal spicier?
Add a pinch of red pepper flakes to the chicken marinade or the dressing for a touch of heat.
What is the best way to reheat grilled chicken?
Gently reheat grilled chicken in a microwave or a skillet over low heat to prevent it from drying out.
