Quinoa Chicken Bowl with Greek Salad

Embark on a culinary journey that marries nutrition with mouth-watering flavours of Greece with our Chicken Quinoa Bowl recipe. This dish is a harmonious blend of tender, perfectly seasoned chicken, fluffy quinoa, and a vibrant medley of fresh vegetables, all tied together with a zesty homemade dressing. Designed for the health-conscious foodie, this bowl is a powerhouse of nutrients.

Quinoa, known as the “mother of all grains,” is celebrated for its high protein content and all nine essential amino acids, making it a staple for those seeking a balanced diet. Coupled with lean chicken breast and an array of fresh vegetables, this recipe is a testament to the fact that healthy eating does not have to compromise on flavour. Whether you’re looking for a refreshing summer meal or a hearty dish to brighten a dreary day, our Chicken Quinoa Bowl is sure to delight. Join us as we delve into the simplicity of creating a dish that’s as nutritious as it is delicious, proving that wholesome food can indeed satisfy the soul.

Ingredients:

For the Dressing/Marinade:

•   ¼ cup olive oil
•   Juice of 2 lemons
•   1 tablespoon honey
•   ½ tablespoon lemon zest
•   1 garlic clove, minced
•   2 teaspoons dried oregano
•   1 teaspoon dried basil
•   Kosher salt, to taste
•   Black pepper, to taste

For the Quinoa Bowls:

•   1 ½ cups quinoa, uncooked
•   4 boneless, skinless chicken breasts - we used Farmfetch Free Range Chicken Breasts
•   1 English cucumber, diced
•   4 Roma tomatoes, chopped
•   1 medium red onion, diced
•   1 cup feta cheese, crumbled
•   1 cup kalamata olives, pitted

Instructions:

1.  Prepare the Dressing/Marinade: In a bowl, whisk together olive oil, lemon juice, honey, lemon zest, minced garlic, dried oregano, dried basil, salt, and pepper. Divide the mixture, using half for the marinade and the other half as dressing for the salad.
2.  Marinate the Chicken: Place chicken breasts in a dish or a resealable plastic bag. Pour half of the dressing/marinade over the chicken, ensuring it’s well-coated. Marinate in the refrigerator for at least 30 minutes.
3.  Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, bring 3 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is fluffy and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
4.  Cook the Chicken: Heat a grill pan or skillet over medium-high heat. Remove chicken from marinade, discarding any excess marinade. Grill or cook the chicken for 6-8 minutes on each side, or until fully cooked through and no longer pink in the center. Let it rest for a few minutes, then slice or chop into bite-sized pieces.
5.  Assemble the Bowls: Divide the cooked quinoa among bowls. Top with diced cucumber, chopped Roma tomatoes, diced red onion, crumbled feta cheese, and kalamata olives. Add the cooked chicken to each bowl.
6.  Serve: Drizzle the remaining dressing over each bowl. Serve immediately, offering additional dressing on the side if desired.

Enjoy your healthy and delicious Quinoa Bowl with Chicken and Greek Salad!

FAQ’s

Do You Eat Quinoa Bowls Hot, or Cold?

Quinoa bowls can be enjoyed both hot and cold, making them a versatile meal option. The preference largely depends on the ingredients and personal taste.

•   Hot Quinoa Bowls: If you prefer a warm meal, you can serve the quinoa hot, right after it’s cooked. Warm quinoa bowls are especially comforting during colder months, and they work well with grilled or sautéed vegetables, warm proteins like chicken or beef, and a warm dressing or sauce.
•   Cold Quinoa Bowls: Quinoa bowls can also be enjoyed cold, making them perfect for meal prep or as a refreshing meal during the warmer months. For a cold quinoa bowl, you can cool the cooked quinoa in the refrigerator before assembling the bowl with other ingredients like fresh vegetables, cold cuts of chicken or fish, and a cold dressing. Cold quinoa salads are particularly popular for picnics, lunches, or light dinners.

How Many Calories in Chicken Quinoa?

The calorie content in a chicken quinoa bowl can vary widely depending on the specific ingredients and their quantities. However, I can provide an estimate for a basic chicken quinoa bowl that includes grilled chicken breast, cooked quinoa, and a mix of vegetables like cucumbers, tomatoes, and onions, along with a simple dressing.

Here’s an approximate breakdown for a single serving:

•   Quinoa: 1 cup cooked quinoa is approximately 222 calories.
•   Chicken Breast: 1 small (4 oz or 113 grams) cooked, skinless, boneless chicken breast is about 185 calories.
•   Vegetables: 1/2 cup of mixed vegetables (cucumbers, tomatoes, onions) can be roughly 25 calories.
•   Dressing: A simple olive oil and lemon juice dressing (about 1 tablespoon of each) can add around 119 calories.

Adding these up gives a total of roughly 551 calories per serving. This is a very general estimation and can change based on how much and what type of dressing you use, the size of the chicken breast, the exact quantity of quinoa, and any additional ingredients like cheese, nuts, or other toppings.

Is Quinoa Healthy or Fattening?

Quinoa is widely recognised as a healthy food rather than a fattening one. It’s a highly nutritious whole grain that offers several health benefits, making it a popular choice for those looking to eat a balanced and healthful diet. Here are some key points about quinoa’s nutritional profile and health benefits:

1. Nutrient-Rich: Quinoa is packed with vitamins and minerals, including manganese, magnesium, phosphorus, folate, copper, iron, zinc, and B-vitamins. It is also a good source of antioxidants.
2. High in Protein: Quinoa is one of the few plant foods that contain all nine essential amino acids, making it an excellent protein source for vegetarians and vegans.
3. High in Fibre: Compared to many other grains, quinoa is high in fibre, which is beneficial for digestive health, can help lower cholesterol levels, and may aid in weight management by promoting feelings of fullness.
4. Gluten-Free: Quinoa is naturally gluten-free, making it a great option for people with celiac disease or those following a gluten-free diet.
5. Low Glycemic Index: The glycemic index (GI) of quinoa is relatively low, which means it’s less likely to cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or those looking to maintain stable blood sugar levels.
6. Healthy Fats: Quinoa contains a small amount of omega-3 fatty acids, which are beneficial for heart health.

While quinoa is high in nutrients and health benefits, like any food, it’s important to consume it in moderation as part of a balanced diet. Quinoa is relatively high in calories compared to some other grains, with about 222 calories per cooked cup (185 grams), so portion control is key, especially for those watching their calorie intake for weight management.

In summary, quinoa can be a healthy addition to your diet and is not considered fattening when eaten in appropriate portions. Its high protein and fibre content, along with a host of other nutrients, make it a beneficial choice for those looking to improve their overall diet quality.