Lemon Garlic Chicken Protein Bowl
Lemon Garlic Chicken Protein Bowl is a high-protein Mediterranean-inspired dinner with 51 grams of protein per serving and fresh, filling toppings.
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Equipment
Ingredients
- 1½ pound boneless skinless chicken breasts cut into 1-inch pieces
- 1 tablespoon olive oil
- 2 tablespoon fresh lemon juice
- 4 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
For the Bowls:
- 1 cup uncooked quinoa rinsed
- 2 cups low-sodium chicken broth
- 3 cups broccoli florets
- 1 medium cucumber diced
- 1 cup grape tomatoes halved
- ¼ cup red onion thinly sliced
- 2 tablespoon chopped fresh parsley
For the Lemon Garlic Yogurt Sauce:
- ¾ cup plain nonfat greek yogurt
- 2 tablespoon fresh lemon juice
- 1 clove garlic minced
- 1 tablespoon water
- ½ teaspoon dried dill
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 425°F.
- Line a large baking sheet with parchment paper.
- Place the chicken in a large mixing bowl. Add the olive oil, lemon juice, garlic, oregano, paprika, salt, and black pepper. Toss until the chicken is evenly coated.
- Arrange the chicken in a single layer on one side of the prepared baking sheet. Place the broccoli on the other side of the baking sheet.
- Roast for 9 to 11 minutes. Stir the chicken and broccoli.
- Roast for another 9 to 11 minutes, or until the broccoli is tender and the chicken reaches an internal temperature of 165°F.
- Add the quinoa and chicken broth to a medium saucepan.
- Bring the broth to a boil over medium-high heat. Reduce the heat to low. Cover the saucepan. Simmer for approximately 15 minutes, or until the quinoa has absorbed the broth.
- Remove the saucepan from the heat. Let the quinoa stand, covered, for 5 minutes. Fluff the quinoa with a fork.
- Add the Greek yogurt, lemon juice, garlic, water, dill, salt, and black pepper to a small bowl. Using a wire whisk, mix until smooth.
- Add more water, a small amount at a time, if needed to make the sauce thin enough to drizzle.
- Divide the quinoa among 4 bowls. Add the roasted chicken, broccoli, cucumber, tomatoes, and red onion. Drizzle the lemon garlic yogurt sauce over each bowl. Sprinkle with chopped parsley.
Notes
Tips and Tricks
Cut the chicken evenly - Keep the pieces close to 1 inch so they finish roasting at about the same time. Rinse the quinoa well - Rinsing removes its natural coating, which can taste bitter. Give the chicken room - Leave space between the pieces so they roast instead of steaming. Keep meal-prep toppings separate - Store the cucumber, tomatoes, red onion, and sauce away from the warm ingredients until serving.Storing and Reheating
Refrigerate - Store the chicken, quinoa, and broccoli in an airtight container for up to 4 days. Keep the fresh vegetables and yogurt sauce in separate containers. Reheat in the microwave - Warm the chicken, quinoa, and broccoli in 30-second intervals until heated through. Add the vegetables and sauce after reheating. Reheat in the oven - Place the chicken and broccoli on a baking sheet. Warm at 350°F until heated through. Reheat the quinoa separately.Nutrition
Calories: 475kcalCarbohydrates: 41gProtein: 51gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 111mgSodium: 713mgPotassium: 1466mgFiber: 6gSugar: 5gVitamin A: 1036IUVitamin C: 81mgCalcium: 142mgIron: 4mg
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