Protein-Packed Mediterranean Chicken Quinoa Bowl

• 1 cup quinoa, rinsed
• 2 cups low-sodium chicken broth or water
• 1 lb boneless skinless chicken breast
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup red onion, finely diced
• 1/4 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• 1 teaspoon honey or maple syrup
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Instructions

1. Cook the quinoa: In a medium saucepan, bring chicken broth or water to a boil. Add the rinsed quinoa, reduce heat to low, cover and simmer for 15 minutes or until quinoa is tender and liquid is absorbed. Remove from heat and fluff with a fork. Set aside to cool slightly.
2. Prepare the chicken: In a small bowl, mix olive oil, dried oregano, garlic powder, salt, and pepper. Rub the mixture evenly over the chicken breasts.
3. Cook the chicken: Heat a grill pan or skillet over medium-high heat. Add the chicken breasts and cook 6-7 minutes per side or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing into thin strips.
4. Make the dressing: In a small bowl, whisk together lemon juice, extra virgin olive oil, honey (or maple syrup), Dijon mustard, salt, and pepper until emulsified.
5. Assemble the bowl: In a large mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, Kalamata olives, red onion, and parsley. Pour the dressing over the mixture and toss gently to combine.
6. Divide the quinoa salad into four bowls or meal prep containers. Top each bowl with sliced grilled chicken and a sprinkle of crumbled feta cheese.
7. Optional: Garnish with additional fresh parsley or a lemon wedge if desired.
8. Serve immediately or refrigerate for up to 3 days for a convenient high-protein lunch option.

Chef tips

• Rinse quinoa well to remove any bitterness before cooking.
• If you don’t have a grill pan, you can cook the chicken in a regular skillet or bake it at 400°F (200°C) for 20-25 minutes.
• For a vegetarian version, replace grilled chicken with seasoned and roasted chickpeas or firm tofu cubes marinated in the same herb mixture.
• Adjust the dressing sweetness by adding more or less honey/maple syrup to balance the lemon’s acidity to your preference.