Goddess Chicken Veggie Bowls
ACTIVE: 30 min. TOTAL: 4¾ hrs. (including 4 hrs. marinating time)
TO MAKE AHEAD: Prepare quinoa (Step 2) and refrigerate for up to 1 day; marinate chicken (Step 1) up to 6 hours ahead.
Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty bowls. (Photo: p. 80.)
½ cup low-fat buttermilk
½ cup low-fat plain Greek yogurt ¼ cup lightly packed fresh flat
leaf parsley 1 Tbsp. chopped fresh chives 1 Tbsp. lemon juice plus 2 tsp.
lemon zest, divided
1 clove garlic, peeled
1¼ lbs. chicken tenders
11/3 cups water
2/3 cup quinoa, rinsed
1/8 tsp. salt
4 cups lacinato (dinosaur) kale,
stems trimmed, thinly sliced ½ medium cucumber, sliced
2 bell peppers, preferably 1 red
and 1 orange or yellow, diced 1 pint cherry tomatoes, halved if
1 avocado, cubed or sliced
½ cup shredded sharp Cheddar
¼ cup sliced almonds, toasted
1. Combine buttermilk, yogurt, parsley, chives, lemon juice, and garlic in a food processor and blend until smooth. Refrigerate ½ cup to use as dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Remove air from the bag, seal, and marinate in the refrigerator for at least 4 hours (and up to 6 hours).
2. Combine water and quinoa in a medium saucepan; bring to a boil over medium heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender, 13 to 15 minutes. Drain any excess liquid. Add lemon zest and salt;
fluff with a fork.
3. Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Take a sheet of Reynolds Wrap foil large enough to line a large baking
sheet, crumple it, then flatten it out and
place on the baking sheet. Coat with cooking spray. Remove the chicken from
the marinade, shaking off excess (discard marinade), and place on the prepared baking sheet. Broil the chicken,
flipping once, until an instant-read
thermometer inserted in the center registers 165°F, 8 to 12 minutes.
4. Add kale and ¼ cup of the reserved dressing to the quinoa; stir to combine. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes, and the chicken. Drizzle the remaining ¼ cup dressing over the bowls. Top with avocado, cheese, and almonds.
SERVES 4: 4 cups each
CAL 514, CARB 42g (fiber 10g, sugars 9g), FAT 19g (sat. fat 5g), PROTEIN 51g,
CHOL 89mg, SODIUM 359mg, POTASSIUM 917mg.