Rooster quinoa bowls have staked their wholesome declare on fast and simple meal-prep dinners which might be versatile sufficient to combine and match components for take-to-work lunches that by no means get boring, too.

Chicken quinoa bowls

Wholesome Rooster Quinoa Bowl

This quinoa bowl combines what appears to be my ever-lasting, default taste combo, impressed by Mediterranean flavors ala Donny and Marie: it’s somewhat bit Italian, and somewhat bit Greek goddessness. And all of it tastes good to me.

Over time I’ve discovered myself adopting an increasing number of recipes impressed by the Mediterranean diet to my weekly consuming plan. I eat extra anitoxidant-rich greens and fruits (avocado all day!), wholesome legumes and whole grains, and a great deal of recent herbs. I don’t eat a complete lot of purple meat, however hen, turkey, and EFA-loaded fish like salmon are my associates and olive oil tinged with lemon is certainly one of my favourite flavorings.

And wine. Sure, wine is heart-healthy too.

I’ve recognized concerning the heart-healthy advantages of the Mediterranean type of consuming ever since my days designing well being and wellness magazines, manner again once you had to buy quinoa in specialty well being meals shops and when my editors made certain I didn’t sound alike a whole goof once I stated “kwin-O-aaa” as a substitute of “KEEEN-wa.” Bless their hearts, they have been at all times looking for me.

Broccoli with Feta | foodiecrush.com

What’s in These Rooster Quinoa Bowls?

Easy is the secret when making these Mediterranean bowls. I’ve popped directions beneath on the way to meal prep this quinoa dinner recipe, must you discover that sort of info helpful.

Right here’s what all you’ll must make quinoa bowls:

Simple Roasted Tomatoes #recipe on foodiecrush.com

How one can Meal Prep Quinoa Bowls

This hen and quinoa recipe is a brilliant simple one to tug off any evening of the week, and is a favourite of mine for fast dinners as a result of I can actually toss just a few leftovers collectively and dinner (or lunch) is served.

It begins with meal prepped (or leftover) easy broccoli with feta cheese. I often serve this as a facet to my chicken and turkey recipes or salmon recipes as a result of it comes collectively quick and is definitely doubled for consuming later.

One other meal-prepped ingredient that I can function a facet are my super easy roasted tomatoes. I make them into caprese toasts, mix them to into soup (simply toss all of them within the blender and add somewhat milk or cream in case you like), add to frittatas, toss into salads, or use as my FAVORITE tomato sauce for pasta or grains. I’ll often make a batch then retailer them in a quart jar and drizzle with additional olive oil then retailer within the fridge till the time is true so as to add to one thing spectacular, and spectacularly simple.

The hen is predicated on this grilled lemon chicken skewer recipe, however right here I’m making it within the fry pan. It’s first lower into chunks then given a fast garlic, olive oil and lemon marinade for it’s easy Mediterranean taste spin. I cook dinner it within the sauté pan then toss the tomatoes and broccoli in for a fast heat up.

Chicken quinoa bowls

How one can Cook dinner Quinoa

Typical teachings instruct the house cook dinner to arrange quinoa the identical as rice, in parts set to a formulaic ratio that’s dropped at a boil, then lined and simmered till achieved. Personally, I not often discover success cooking it that manner and find yourself including extra water because it cooks, and extra water, typically ending in a gummy mess.

As an alternative, I observe the concept of cooking quinoa identical to pasta, in a pot of salt-seasoned water at a rolling boil, checking for doneness and people little quinoa lastly emerge and the quinoa is a young chunk. Then, merely use a tremendous mesh strainer to empty. If serving heat, fluff with a fork and canopy the pot with a dish towel and prime with a lid to soak up among the extra moisture because it retains heat. If consuming the quinoa at room temperature, unfold the quinoa on a plate or a baking sheet to chill and dry so it doesn’t get clumpy and gummy.

1 cup of dried quinoa sometimes yields about Three cups of cooked quinoa.

Chicken quinoa bowls

Suggestions for Making Rooster Quinoa Bowls

One step to not skip is rinsing the quinoa earlier than cooking it. Why do you rinse quinoa? Most quinoa has already been rinsed earlier than being packaged, however giving it one other rinse ensures the pure coating that may lend a bitter style has been rinsed away.

You’re welcome so as to add extra veggies to this hen quinoa bowl, if desired. Go forward and meal prep any veggies you’ve mendacity round which might be about to go unhealthy. Just about any vegetable pairs nicely with the feta and hen.

For a grab-and-go lunch, add the hen quinoa bowl components to jars firstly of the week so that you don’t must prep something through the week. Put the hen on the underside, adopted by the veggies and quinoa.

Extra Wholesome Quinoa Recipes to Make

If you happen to make this recipe, please let me know! Bookmark this recipe and depart a remark beneath, or take a photograph and tag me on Instagram with #foodiecrusheats.

Mediterranean Rooster Quinoa Bowl with Broccoli and Tomato

Rooster quinoa bowls have staked their wholesome declare on fast and simple meal-prep dinners which might be versatile sufficient to combine and match components for take-to-work lunches that by no means get boring, too.

Substances

For the Rooster:

  • 1 6-
    ounce
    skinless, boneless hen breast
  • 1/4
    cup
    + 2 tablespoons olive oil
  • 1
    lemon
    juiced and zested
  • 2
    cloves
    garlic
    pressed or minced
  • 2
    teaspoons
    dried oregano
  • half
    teaspoon
    kosher salt
  • 1/4
    teaspoon
    freshly floor black pepper
  • 1
    cup
    Easy Roasted Broccoli and Feta
  • half
    cup
    Easy Roasted Tomatoes

For the Quinoa:

  • 1
    cup
    dried quinoa
  • 1
    teaspoon
    kosher salt
  • Crumbled feta cheese

Directions

  1. Slice the hen breast into 1-inch chunks and add to a gallon freezer bag. In a small bowl, whisk the olive oil, lemon juice and zest, garlic, oregano and salt and pepper then add to the bag, seal, and marinade for a minimum of 30 minutes as much as in a single day.

  2. Warmth the remaining 2 tablespoons olive oil in a non-stick skillet over medium excessive warmth. Add the hen to the skillet and cook dinner till browned on all sides and cooked by way of, about 10-12 minutes.

  3. Scale back the warmth to medium and add the broccoli and tomatoes to the pan with extra olive oil if wanted, and heat by way of.

  4. In the meantime, cook dinner the quinoa. Rinse it in a tremendous mesh strainer below chilly water first. Deliver a sauce pan of water to a boil over excessive warmth, then add 1 teaspoon of kosher salt and the quinoa. Boil it like pasta, till al dente, stirring sometimes, about Eight to 10 minutes. Drain, fluff with a fork, and return the quinoa to the pot, cowl with a kitchen towel, then a lid and let sit for 5-10 minutes.

  5. To assemble the bowls, divide the quinoa between the bowls and prime every with half of the hen and vegetable combination. Season with extra kosher salt and freshly floor black pepper to style and drizzle with extra olive oil if you would like. Sprinkle with feta cheese crumbles and serve.

Recipe Notes

The roasted broccoli and roasted tomatoes might be made forward and saved within the fridge for as much as Three days earlier than including to the cooked hen to heat earlier than composing the quinoa bowls.

Vitamin Details

Mediterranean Rooster Quinoa Bowl with Broccoli and Tomato

Quantity Per Serving (1 g)

Energy 481
Energy from Fats 207

% Day by day Worth*

Fats 23g35%

Saturated Fats 3g19%

Ldl cholesterol 42mg14%

Sodium 1321mg57%

Potassium 726mg21%

Carbohydrates 45g15%

Fiber 7g29%

Sugar 2g2%

Protein 24g48%

Vitamin A 405IU8%

Vitamin C 48mg58%

Calcium 88mg9%

Iron 4mg22%

* P.c Day by day Values are based mostly on a 2000 calorie weight loss plan.

Extra Good for You Mediterranean-Impressed Recipes to Strive Now

Craving extra life stability, much less stress, and higher well being? Check out my Nourished Planner, the every day planner to assist create simplicity and under-schedule your life.

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