Greek Chicken Quinoa Bowl an all-in-one healthful meal
Power bowls, Buddha bowls, grain bowls. You’ve heard about them, but what are they? Essentially an all-in-one meal in a bowl.
The key ingredients include:
The base: A whole grain that makes up about onefourth of your bowl.
Vegetables: A variety of raw or cooked vegetables in a variety of colors. The vegetables should make up at least half of your bowl.
Protein: Lean protein of any kind. It can be plantbased (beans, lentils or tofu), animal-based (lean chicken, fish or beef) or both. This should make up about one-fourth of your bowl.
You then top everything with a light dressing or something with a little crunch (nuts or seeds).
The whole grain we chose for this recipe was quinoa (pronounced KEEN-WAH). Quinoa has a sweet, nutty flavor that complements the other ingredients. This whole grain is naturally gluten-free and higher in protein than most grains. It’s also high in fiber and a source of iron, magnesium, potassium and B vitamins such as riboflavin, B6, niacin and thiamin. Be sure to rinse quinoa before cooking it to remove its coating called saponin that has a bitter taste. Be careful not to add too much water or overcook it because quinoa can become mushy.
With tender chicken, filling whole grains, fresh veggies and creamy yogurt, today’s chicken bowl hits all the right notes in terms of flavor, texture and versatility.
Each serving provides two servings of vegetables, one serving of whole grains and a 3-ounce serving of lean protein. Pair it with a small bowl of fruit and a glass of milk or calcium-fortified soy milk for a filling meal.
This is a great recipe to put together on the weekend for work or school lunches throughout the week. You can also serve it at home. Set out the ingredients buffet-style so family members can customize bowls to their own tastes.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health System in Detroit. For more recipes and health information, visit henryford.com/ blog and for questions about today’s recipe email Henryfordlivewell@hfhs.org.
Greek chicken quinoa bowl Serves: 4
Prep time: 30 minutes / Total time: 40 minutes plus marinating time
3⁄4 pound boneless, skinless chicken breast 2⁄3 cup dry quinoa 1 1⁄2 cups water 1 cup cherry tomatoes, sliced 1 cup cucumber, diced 1 cup red onion, sliced 1 cup low-sodium chickpeas, drained 16 black olives
For the marinade:
1 tablespoon balsamic vinegar 1 tablespoon lemon juice 1 tablespoon olive oil 1 clove garlic, minced 1⁄4 1⁄4 1⁄4 1⁄2 teaspoon oregano teaspoon black pepper teaspoon salt
For the topping:
cup plain, non-fat Greek yogurt
Slice the chicken breast into thin strips and place in a gallon-size bag. Add the balsamic vinegar, lemon juice, olive oil, garlic, oregano, black pepper and salt to the bag. Seal bag while pressing excess air out. Rub the outside of the bag making sure the chicken is covered with marinade. Place bag in the refrigerator and marinate 2-4 hours.
Fill a small saucepan with 11⁄2 cups water and the dry quinoa. Bring water and quinoa to a rapid boil over high heat. Reduce heat and cover. Simmer 15-20 minutes or until all water is absorbed.
Heat nonstick pan to medium heat. Remove chicken strips from marinade and add to the pan. Cook for about 10 minutes. Turn strips over and cook for another 6 minutes or until chicken reaches a temperature of 165 degrees.
To build your bowl: Add 1⁄2 cup cooked quinoa to each of 4 single-serving bowls. Arrange 1⁄4 of the chicken and 1⁄4 cup each of tomatoes, cucumber, red onion, chickpeas and black olives in each bowl. Top bowls with 2 tablespoons Greek yogurt and serve.
From Henry Ford Livewell.
410 calories (23% from fat), 10 grams fat (1.5 grams sat. fat, 0 grams trans fat), 39 grams carbohydrates, 38 grams protein, 402 mg sodium, 73 mg cholesterol, 90 mg calcium, 7 grams fiber. Food exchanges: 3 protein, 2 vegetable, 2 bread.