Chicken Grain Bowl (Printable Version)
Tender grilled chicken over quinoa with fresh vegetables and a zesty lemon Dijon dressing.
# What You Need:
→ Protein
01 - 2 boneless, skinless chicken breasts
02 - 1 tbsp olive oil
03 - 1 tsp smoked paprika
04 - 1/2 tsp garlic powder
05 - Salt and pepper, to taste
→ Grains
06 - 1 cup quinoa (or brown rice, farro, or barley)
07 - 2 cups water or low-sodium chicken broth
→ Vegetables
08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup shredded carrots
11 - 1 avocado, sliced
12 - 1/4 cup red onion, thinly sliced
13 - 2 cups baby spinach or mixed greens
→ Dressing
14 - 3 tbsp olive oil
15 - 2 tbsp lemon juice
16 - 1 tsp honey or maple syrup
17 - 1 tsp Dijon mustard
18 - Salt and pepper, to taste
→ Garnish
19 - 2 tbsp crumbled feta or goat cheese (optional)
20 - 2 tbsp chopped fresh herbs (parsley, cilantro, or mint)
# Directions:
01 - Rinse quinoa (or grain of choice) under cold water. In a medium saucepan, bring water or low-sodium chicken broth to a boil. Add grains, reduce heat to low, cover, and simmer until tender and liquid is absorbed, about 15 minutes for quinoa. Fluff with a fork and set aside.
02 - Preheat grill or skillet over medium-high heat. Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear for 5 to 7 minutes per side until fully cooked through and juices run clear. Remove from heat and let rest for 5 minutes, then slice thinly against the grain.
03 - Divide cooked grains evenly among four bowls. Layer each with baby spinach or mixed greens, halved cherry tomatoes, diced cucumber, shredded carrots, thinly sliced red onion, and sliced avocado.
04 - Arrange sliced chicken breast on top of the vegetables in each bowl.
05 - In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper until emulsified and smooth.
06 - Drizzle dressing generously over each bowl. Top with crumbled feta or goat cheese if desired, and sprinkle with freshly chopped herbs.
07 - Serve immediately. For meal prep, store grain, vegetable, chicken, and dressing components separately in airtight containers and assemble when ready to eat.
# Expert Tips:
01 -
- It handles meal prep like a dream because each component stores separately and tastes even better the next day.
- The dressing is the kind of thing you will want to put on everything from salads to roasted vegetables.
02 -
- Do not slice the chicken while it is hot or the juices will run out and leave the meat dry.
- Underseasoned dressing is the most common reason a grain bowl tastes flat, so taste before pouring.
03 -
- Pound the chicken to an even thickness before cooking so the thin end does not dry out while the thick end finishes.
- Add a tiny splash of the dressing to the warm grains before assembling so they are seasoned from within, not just on top.