Ingredients
1 lb boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and freshly ground black pepper to taste
1 cup quinoa, rinsed
2 cups low-sodium chicken broth or water
1 cup chopped cucumber
1 cup chopped tomatoes
1/2 cup pitted Kalamata olives, halved
1/4 cup crumbled feta cheese (optional, reduce for stricter diets)
1/4 cup fresh parsley, chopped
For Lemon-Herb Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon dried dill
1/2 teaspoon Dijon mustard
Salt and pepper to taste
Instructions
Step 1: Season the chicken breasts with 1 tablespoon olive oil, oregano, garlic powder, salt, and pepper.
Step 2: Cook quinoa by combining rinsed quinoa and chicken broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork.
Step 3: While quinoa cooks, heat a large non-stick skillet or grill pan over medium-high heat. Cook chicken for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing.
Step 4: Prepare the dressing: In a small bowl, whisk together extra virgin olive oil, lemon juice, dill, Dijon mustard, salt, and pepper until well combined.
Step 5: Assemble the bowls: Divide the cooked quinoa among 4 bowls. Top with sliced chicken, chopped cucumber, tomatoes, Kalamata olives, and crumbled feta (if using).
Step 6: Drizzle generously with the lemon-herb dressing and garnish with fresh parsley. Serve immediately.
Notes
For a vegetarian option, replace chicken with chickpeas or grilled halloumi. Meal prep tip: Prepare chicken and quinoa ahead of time and store separately. Assemble bowls just before serving.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Sautéing/Grilling, Simmering
- Cuisine: Mediterranean
- Diet: Low-Carb, High-Protein, Mediterranean, Weight Management
Nutrition
- Serving Size: 1 bowl
- Calories: 420 kcal
- Sugar: 5g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 35g
- Cholesterol: 90mg