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Mediterranean Chicken & Quinoa Bowls

This recipe features tender chicken, fluffy quinoa, and roasted vegetables, all brought together with a zesty lemon-tahini dressing for a healthy and satisfying meal.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings: 5 bowls
Calories: 550
Ingredients Equipment Method Notes

Ingredients
  

Main Bowl
  • 2 cups dry quinoa
  • 2 lbs boneless, skinless chicken breasts or thighs
  • 1 large head broccoli chopped
  • 1 large bell pepper (yellow or orange) sliced
  • 1 red onion thinly sliced
  • 1 can (15 oz) chickpeas rinsed and drained
  • 1/4 cup chopped fresh parsley (or dried oregano)
  • Olive oil
  • Salt
  • Black pepper
Dressing
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp tahini optional, for creaminess
  • 1 clove garlic minced
  • Salt and pepper to taste

Equipment

  • Oven
  • Baking sheet
  • Mixing bowls
  • Whisk
  • Meal prep containers
  • Small containers

Method
 

Cooking quinoa
  1. Cook the quinoa according to package directions, then set aside to cool.
Cooking Chicken
  1. Preheat the oven to 400°F (200°C) and season the chicken with salt, pepper, and oregano. Bake the chicken on a baking sheet for 20-25 minutes until fully cooked, then slice or shred once cooled.
Roasting Vegetables
  1. On a separate baking sheet, toss the chopped broccoli and sliced bell pepper with olive oil, salt, and pepper. Roast for 15-20 minutes until tender-crisp.
Preparing Dressing
  1. While the chicken and vegetables cool, whisk together olive oil, lemon juice, tahini (if using), minced garlic, salt, and pepper to make the dressing.
Assembling Bowls
  1. Divide the cooked quinoa into 5 meal prep containers, then top each with sliced chicken, roasted vegetables, chickpeas, red onion, and fresh parsley.
Storing Dressing
  1. Portion the dressing into 5 separate, small containers. Allow all components to cool completely before sealing the containers and refrigerating for up to 5 days.
Reheating Instructions
  1. When ready to eat, drizzle the dressing over the bowl and reheat in the microwave until warm.

Notes

For added flavor, marinate the chicken for at least 30 minutes before baking. You can also customize the vegetables based on your preference or what's in season.