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High Protein Chicken Quinoa Bowl

High Protein Chicken Quinoa Bowl

This dish combines seared chicken, fluffy quinoa, and vibrant vegetables, topped with a lemon vinaigrette. It's a nutritious, high protein meal perfect for fueling your workout.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner
Cuisine American
Servings 4 servings
Calories 450 kcal

Ingredients
  

  • 2 tbsp olive oil divided
  • 1 lb chicken breast sliced into strips
  • 1 cup quinoa rinsed
  • 2 cups chicken broth
  • 1 red bell pepper sliced
  • 1 cup broccoli florets
  • 1 tsp salt divided
  • 1/2 tsp black pepper divided
  • 1 lemon juiced
  • 1 tbsp honey
  • 1 tbsp Dijon mustard
  • 1/4 cup fresh parsley chopped

Instructions
 

  • Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add chicken strips, seasoning with half the salt and pepper. Sear until golden brown and cooked through, about 5-7 minutes per side. Remove and set aside.
  • In the same skillet, add the remaining olive oil. Sauté red bell pepper and broccoli florets until tender-crisp, about 4-5 minutes. The vegetables should be bright and slightly charred at the edges.
  • Rinse quinoa under cold water to remove bitterness. In a saucepan, combine quinoa and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
  • After the quinoa has absorbed all the liquid, take it off the heat and keep it covered for 5 minutes. This resting time allows the grains to steam thoroughly, resulting in a light and airy texture that complements the other ingredients in the dish.
  • In a small bowl, whisk together the lemon juice, honey, Dijon mustard, remaining salt, and pepper until the mixture is smooth and emulsified. The vinaigrette should have a glossy appearance and a balanced tangy-sweet flavor profile. Ensure no separation occurs by whisking continuously for about two minutes.
  • Fluff the quinoa with a fork and transfer it to a large serving bowl. Add the sautéed vegetables and sliced chicken, arranging them evenly over the quinoa.
  • Pour the lemon vinaigrette evenly over the prepared bowl, ensuring each component receives a light coating. The vinaigrette should gently enhance the dish's aroma and appearance, adding a subtle sheen. Allow the flavors to meld for a minute before serving, ensuring a balanced taste throughout the meal.
  • Sprinkle finely chopped fresh parsley over the dish to enhance its visual appeal with vibrant green flecks. This addition provides a subtle herbal aroma and a refreshing taste. Ensure the parsley is evenly distributed to complement each bite, enhancing the overall presentation and flavor balance of the meal.
  • Transfer the cooked quinoa to a serving bowl and serve immediately while warm. The dish should emit a pleasant aroma, with the citrusy vinaigrette enhancing the savory chicken and nutty quinoa. Ensure the quinoa is fluffy and tender, providing a satisfying texture that complements the other ingredients.
  • For a meal prep option, divide the components into separate containers and store in the refrigerator. Assemble just before eating to maintain freshness and texture.

Notes

Ensure the quinoa is thoroughly rinsed to remove its natural bitterness. If substituting chicken with tofu, marinate it for at least 15 minutes to enhance flavor absorption.